Skull Crushers
Stronger arms. Stronger you.
A powerful triceps exercise for bigger, stronger arms. Great for building triceps strength and improving arm definition. Skull crushers are an isolation exercise that targets the triceps by lowering a weight from an extended position to just above your forehead, then pressing it back up.
Benefits
- Targets and builds the triceps (back of arms)
- Improves upper arm strength and size
- Enhances pushing performance
- Helps prevent elbow injuries
- Great for all fitness levels
Muscles worked
Step by step
Start
Lie on a bench holding an EZ-bar (or dumbbells) with a shoulder-width grip. Arms extended directly above your chest.
Lower
Keeping your upper arms stationary, slowly lower the bar toward your forehead by bending your elbows.
Bottom
Lower until the bar is just above your forehead. Feel the stretch in your triceps.
Press
Using your triceps, press the bar back up to the starting position by extending your elbows.
Repeat
Repeat for the desired number of reps with control.
Find your version
- Great for overall mass
- Greater range of motion
- More compound focus
- Constant tension
Common mistakes to avoid
- Flaring elbows (stresses your shoulders)
- Moving your upper arms (reduces triceps engagement)
- Lowering too far (can strain your shoulders)
- Using too much weight
How much, how often
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength (heavy) | 6–8 | 3–5 | 2–3 min |
| Muscle growth | 8–12 | 3–4 | 60–90 sec |
| Muscle endurance | 12–15 | 2–3 | 30–60 sec |
| Toning / definition | 15–20 | 2–3 | 30–60 sec |
Progressive overload is the key to stronger, bigger arms.
Tips for best results
- Keep your upper arms stationary
- Lower the bar slowly and with control
- Don't let your elbows flare out
- Use a full range of motion
- Squeeze your triceps at the top
- Breathe out as you press up, breathe in as you lower
- Progressively increase weight over time