HyperBody
Exercise library · Arms

Skull Crushers.

Isolation exercise targeting all three heads of the triceps for arm size and strength.

IntermediateEZ Bar, Bench
Skull Crushers
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Triceps
The play-by-play

How to do it.

  1. Step 01

    Lie on a flat bench, holding an EZ bar or dumbbells with an overhand grip.

  2. Step 02

    Extend your arms straight up, directly over your chest.

  3. Step 03

    Keep your upper arms stationary and perpendicular to the floor.

  4. Step 04

    Bend your elbows, lowering the weight towards your forehead or behind your head.

  5. Step 05

    Feel a stretch in your triceps at the bottom of the movement.

  6. Step 06

    Extend your arms to push the weight back up to the starting position.

What separates good from great

Pro cues.

  • Keep your elbows tucked in and avoid flaring them out.

  • Use a spotter or lighter weight to prevent injury.

  • Maintain control throughout the movement, especially during the eccentric phase.