← EXERCISE LIBRARYStrength
Skull Crusher
A lying triceps extension that loads the long head at length, which pressing alone does not. Sets of 10-12 with a slow eccentric and a bar path past the head.
- 01Lie on a flat bench holding a bar over the shoulders with a shoulder-width grip.
- 02Tip the arms back slightly so the bar sits over the forehead.
- 03Keep the upper arms fixed and bend the elbows.
- 04Lower the bar past the top of the head until you feel the triceps stretch.
- 05Extend the elbows back to the start without moving the upper arms.
- 01Upper arms stay still.
- 02Bar goes past the head, not to the nose.
- 03Slow down, then drive up.
- 01Letting the upper arms swing back — it turns into a pullover and the triceps stop being the working muscle.
- 02Flaring the elbows wide — the load shifts to the elbow joint and the stretch on the long head disappears.
- 03Going too heavy — elbow pain is the usual result and it lingers far longer than the set.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.