What Are Skull Crushers?
Skull crushers (lying tricep extensions) are a key tricep isolation exercise where you lower weight toward your forehead while lying flat. Targets all three tricep heads with emphasis on the long head.
How to Do Skull Crushers with Proper Form
Step-by-Step Guide
- Lie flat on bench with EZ-bar or dumbbells
- Start with arms perpendicular to floor, elbows locked
- Lower weight toward forehead by bending elbows only
- Stop 2-3 inches from head (full tricep stretch)
- Extend elbows back to start without locking out
Pro Tip: Imagine your elbows are hinges - they shouldn't flare outward during movement.
Top 3 Benefits of Skull Crushers
- Develops full tricep size and arm thickness
- Improves lockout strength for bench press
- Enhances mind-muscle connection with triceps
Most Common Skull Crusher Mistakes (and Fixes)
Mistake #1: Flaring Elbows Outward
Fix: Keep elbows pointed toward ceiling, 45° from torso
Mistake #2: Using Excessive Weight
Fix: Reduce weight until you can do 8-12 controlled reps
Mistake #3: Short Range of Motion
Fix: Lower until elbows reach 90° angle, upper arms stay vertical
Skull Crushers FAQs
Are skull crushers bad for elbows?
When done with proper form and moderate weight, they're safe. Those with existing elbow issues may prefer pushdowns.
Dumbbells vs EZ-bar: Which is better?
EZ-bar reduces wrist strain. Dumbbells allow natural rotation and unilateral training.
How heavy should I go?
Beginners: 10-15lb dumbbells. Intermediate: 20-30% of your bench press weight. Advanced: 40-50% of bench.
Safety Tips
- Use spotter for barbell variations
- Warm up elbows with light pushups first
- Never bounce weight off forehead
- Stop if feeling sharp elbow pain
