VideoSkull Crusher
Learn how to do skull crusher with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do skull crusher
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment when the barbell is just above your forehead, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do skull crusher?
Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
What muscles does skull crusher work?
Skull Crusher primarily trains the triceps. The exact demand depends on your setup, range, and chosen load.
What is the best technique for skull crusher?
Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position.
What can I do instead of skull crusher?
Related options include Close Grip Bench Press, Close-Grip Barbell Bench Press, Incline Barbell Triceps Extension. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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