What muscles does the Skull Crushers work?

The Skull Crushers primarily works your triceps.

What equipment do I need for the Skull Crushers?

You need an EZ bar and a bench to perform the Skull Crushers.

A typical prescription for the Skull Crushers is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

The Skull Crushers is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.

Exercise library · Arms

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

Also known as: Lying Tricep Extension, EZ Bar Skull Crushers, Lying EZ Bar Extension

IntermediateEZ bar · Bench

The numbers

Sets

3–4

Reps

10–15

Rest

45–75 s

The play-by-play

Step 01
Lie on a flat bench, holding an EZ bar or dumbbells with an overhand grip.
Step 02
Extend your arms straight up, directly over your chest.
Step 03
Keep your upper arms stationary and perpendicular to the floor.
Step 04
Bend your elbows, lowering the weight towards your forehead or behind your head.
Step 05
Feel a stretch in your triceps at the bottom of the movement.
Step 06
Extend your arms to push the weight back up to the starting position.

What separates good from great

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.

Common questions

What is the Skull Crushers?: Isolation exercise targeting all three heads of the triceps for arm size and strength.
What muscles does the Skull Crushers work?: The Skull Crushers primarily works your triceps.
What equipment do I need for the Skull Crushers?: You need an EZ bar and a bench to perform the Skull Crushers.
How many sets and reps should I do for the Skull Crushers?: A typical prescription for the Skull Crushers is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.
Is the Skull Crushers good for beginners?: The Skull Crushers is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.