EZ-Bar Skull Crusher
How to Do an EZ-Bar Skull Crusher
Lie on a flat bench holding an EZ bar with a comfortable narrow-to-moderate grip.
Press the bar above your chest or shoulders until the arms are extended.
Set the upper arms in a stable position with the elbows pointing generally upward.
Bend the elbows and lower the bar toward the forehead or slightly behind the head under control.
Keep most of the movement at the elbows instead of turning the repetition into a pullover.
Stop at a depth that allows comfortable elbows and shoulders while keeping control of the bar.
Extend the elbows to return the bar to the starting position without aggressively locking the joints.
Form Check & Technique
DO THIS (Technique Tips)
- Use an EZ-bar grip that feels natural at both the wrists and elbows.
- Start with conservative weight and master the bar path.
- Control the eccentric carefully because the bar travels close to the head.
- Try a slightly behind-head path if it feels better than lowering directly to the forehead.
- Keep the upper arms stable enough that elbow extension remains the main action.
AVOID THIS (Common Mistakes)
- Using too much weight — Fix: Choose a load that allows slow controlled elbow flexion.
- Letting the elbows flare uncontrollably — Fix: Keep them generally pointed upward without forcing them together.
- Dropping the bar quickly toward the forehead — Fix: Use a deliberate eccentric.
- Turning the movement into a press — Fix: Keep the upper arms relatively stable while the elbows bend and straighten.
- Using an uncomfortable grip width — Fix: Experiment with the EZ-bar angled handles.
- Aggressively locking the elbows at the top — Fix: Finish under control without snapping into end range.
About EZ-Bar Skull Crusher
The EZ-bar skull crusher is a lying triceps isolation exercise performed by bending and extending the elbows while holding an EZ curl bar above a bench. The angled bar can provide a more comfortable wrist position than a straight bar for many lifters. The bar can be lowered toward the forehead in the classic skull-crusher style or slightly behind the head for a different shoulder angle and range of motion.
EZ-Bar Skull Crusher Muscles Worked
The skull crusher trains the triceps through elbow extension while the upper arms stay mostly stationary above or slightly behind the torso.
- The forearms stabilize the EZ bar, and the shoulder muscles help maintain upper-arm position.
Sets & Reps Guidance
Technique / Learning
Technique: 2–3 sets of 10–15 reps with a light EZ bar.
Strength Focus
Heavy accessory work: 3–4 sets of 6–10 reps with conservative loading.
Muscle Growth (Hypertrophy)
Hypertrophy: 3–4 sets of 8–15 reps.
General training baseline. Need.fit automatically adjusts exact sets, reps, and working weight based on your individual fitness level, recovery, and progress over time.
Exercise Variations & Alternatives
Cable Overhead Extension
Overhead cable elbow extension emphasizing a long-length triceps position.
Rope Pushdown
Cable triceps extension with the upper arms beside the torso.
Close-Grip Bench Press
Compound pressing exercise that heavily involves the triceps.
Barbell Bench Press
Learn proper barbell bench press form, muscles worked, grip and bar-path cues, common mistakes, and practical sets and reps for strength or muscle.
Dumbbell Bench Press
Learn dumbbell bench press form, muscles worked, setup, range-of-motion cues, common mistakes, and practical sets and reps for controlled chest training.
Incline Barbell Bench Press
Learn proper incline barbell bench press form, muscles worked, bench-angle guidance, grip and bar-path cues, common mistakes, and sets and reps.
Forehead vs Behind-the-Head Skull Crushers
Lowering toward the forehead is the classic skull-crusher path.
- Allowing the bar to travel slightly behind the head changes the shoulder angle and can increase the elbow-flexion range while keeping tension on the triceps.
- Neither path is mandatory; use the one that feels controlled at the elbows and shoulders.
EZ Bar vs Straight Bar Skull Crusher
The EZ bar uses angled grips that allow a semi-supinated hand position and may feel more comfortable at the wrists.
- A straight bar fixes the hands in a fully pronated position.
- Both train elbow extension.
Skull Crusher vs Lying Triceps Extension
The names overlap heavily. 'Skull crusher' usually refers to a lying triceps extension where the bar travels toward the forehead, while broader lying-triceps-extension variations may lower the bar farther behind the head.
Why Skull Crushers Can Irritate the Elbows
Common contributors include excessive load, rapid eccentric lowering, uncomfortable grip width, large sudden increases in volume, or forcing the elbows into a position that does not suit the lifter. Reduce load and range if the movement becomes painful.
Sources & References
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- [2]