Arms · 2–1–3
Skull Crusher
Learn Skull Crusher with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Triceps brachii.
- Equipment
- EZ curl bar, plates, and flat bench
- Suggested tempo
- 2–1–3
PRIMARY MUSCLES
Triceps brachii
SUPPORTING MUSCLES
Anconeus · Forearm stabilizers · Core stabilizers
Setup
- Lie on a flat bench with the feet planted and hold the EZ bar above the shoulders.
- Keep the upper arms nearly vertical with neutral wrists and controlled elbow width.
- Secure the plates and bench and use a spotter for demanding loads.
Execution
- Bend only the elbows and lower the EZ bar toward the forehead or behind the crown.
- Keep the upper-arm angle fixed and prevent wide elbow flare.
- Stop with safe clearance from the head and within a comfortable range.
- Extend the elbows to return the bar above the shoulders.
Breathing
- Inhale and stabilize the rib cage, pelvis, and shoulder blades without using breath holding to create momentum.
- Exhale during the curl or elbow extension, then inhale through the controlled return.
Common mistakes
- The upper arms swing and turn the movement into a close-grip press.
- The elbows flare or the bar travels dangerously toward the forehead.
- Excessive load bends the wrists, destabilizes the shoulders, or removes control.
Safety
- Begin light to confirm a natural wrist, elbow, and shoulder path before increasing the load.
- Secure plates, ropes, cable attachments, benches, and parallel bars before the set.
- Stop and seek qualified help for sharp pain, numbness, or weakness in the wrists, elbows, or shoulders.
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