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Triceps

EZ-bar skull crusher: how to do it right

The skull crusher lowers a bar towards your forehead by bending only your elbows, lying on a bench. It works your whole triceps, especially the long head.

Main muscle
Triceps
Also works
Forearms
Equipment
EZ bar and flat bench
Level
Intermediate
EZ-bar skull crusher: start position
Start position
EZ-bar skull crusher: end position
End position

Step by step

  1. Lie on a flat bench with the EZ bar over your chest and arms straight.
  2. Tilt your arms slightly back towards your head.
  3. Lower the bar by bending only your elbows to your forehead or slightly behind it.
  4. Straighten your arms back to the start.

Tip: Lowering the bar slightly behind your head stretches your triceps more.

Common mistakes

Elbows flaring out

Your elbows point at the ceiling; if they flare, the exercise loses effectiveness.

Moving your shoulders

Only your elbows move.

Dropping the bar

Control the lowering: the bar is heading for your head.

Sets and reps

Guide ranges. Start with a weight where the last rep is hard but your technique holds.

GoalSetsRepsRest
Strength3–53–62–3 min
Build muscle3–46–121.5–2 min
Health and fitness2–310–151 min

In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.

Alternatives

If the machine is busy or you want a variation:

FAQ

EZ bar or straight bar?

The EZ bar is easier on the wrists and the most common choice.

General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.

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