Barbell · Isolation
Skull crusher
Skull crusher mainly works your triceps.
Step by step
- Lie on a bench, arms straight above you.
- Bend only your elbows to lower the bar toward your forehead.
- Press back up until your arms are straight.
What you should feel
A stretch and squeeze in the back of your arms; your elbows and wrists should not ache.
Common mistake
Flaring the elbows wide; keep them pointing at the ceiling and use a lighter bar.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Works
Equipment
Barbell
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Close-grip push-upTriceps, Chest
Triceps pushdownTriceps
DipsTriceps, Chest
Overhead dumbbell triceps extensionTriceps
Bench dip (chair)Triceps
Rope pushdownTricepsQuestions
What muscles does the skull crusher work?
Skull crusher mainly works your triceps.
Can I do the skull crusher at home?
Not easily, it needs this: barbell. At home, try instead: close-grip push-up, dips, and overhead dumbbell triceps extension.
How many sets and reps of the skull crusher?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
JOGO Fuel
Get a training plan built around your goal
Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.
Start free