📸 Proper Execution Form
what is this exercise?
Skull Crusher (Lith. 'skull crushing') is one of the most effective isolated exercises for the triceps. Despite its intimidating name, it is a safe exercise when performed with proper form. It especially emphasizes the long head of the triceps, which makes up the majority of triceps mass.
📋 Step by Step
Lie on a bench with a barbell in your hands, extended over your chest — hands shoulder-width apart.
Elbows directly above your shoulders, look straight up.
Keep your elbows fixed — they must stay in the same position throughout the exercise.
Slowly lower the barbell toward your forehead / crown of the head, bending only at the elbows.
When the barbell almost touches your forehead, stop — do not let it hit.
Return the barbell upward, fully extending your arms — squeeze your triceps at the top.
💪 Muscle Activation
| Muscle | Activation Level |
|---|---|
| Triceps — long head (triceps long head) | ★★★★★ |
| Triceps — lateral head (triceps lateral head) | ★★★★☆ |
| Triceps — medial head (triceps medial head) | ★★★★☆ |
| Elbow joint muscles (anconeus) | ★★☆☆☆ |
⚠️ Most Common Mistakes
✅ This is the biggest mistake — elbows must be fixed and point straight up.
✅ Use a moderate weight — too much weight stresses the elbows and risks injury.
✅ Slow, controlled lowering — the barbell must not drop onto your forehead.
✅ Arms must fully extend at the top — fully contract at the bottom.
🔄 Variations
| Variation | Description |
|---|---|
| Easier EZ bar (curved) | A curved bar is more comfortable for the wrists — it reduces wrist load. |
| Harder Dumbbell Skull Crusher | With dumbbells — each arm works independently. |
| Harder Incline Skull Crusher | On an incline bench — a different stretch angle for the long head. |
| Harder Cable Triceps Extension | With a cable — constant tension, different stimulation. |
🔢 Sets and Reps
Skull crusher (lying triceps) — the main triceps exercise with a barbell or dumbbells:
- For muscle growth: 3–4 sets × 8–12 reps.
- For strength: 4 sets × 6–10 reps with a conservative weight.
- For Beginners: light weight, 12–15 reps until the movement path is learned.
🛡️ Safety
- Elbows do not flare to the sides and do not wobble.
- The weight is lowered toward the forehead or slightly behind the head, not far back.
- Control the lowering — this exercise does not tolerate throwing.
- If you have elbow problems, choose another triceps variation (e.g., cables).
🙋 Frequently Asked Questions
Barbell or Dumbbells? A barbell allows more weight, dumbbells — freer wrist movement; both are suitable.
Do your elbows hurt — is that normal? Sharp elbow pain is not normal — reduce the weight or change the exercise.
When to Do It? At the beginning of your triceps workout, while you are fresh.