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Skull Crusher

Difficulty: ⭐⭐ Intermediatepush

Home Setup

Lie on the floor or a sturdy coffee table and use filled water bottles, a loaded backpack, or resistance bands anchored under your back

yoga mat or towelwater bottles or canned goodsbackpack with booksresistance band

💡 Pro tip: Using a backpack allows you to progressively add weight as you get stronger, and the handles provide a comfortable grip

Gym Setup

Flat bench with EZ-bar (preferred for wrist comfort) or straight barbell, loaded to appropriate weight

Safety: Always use collars to secure plates, start with lighter weight to master form, and consider having a spotter when using heavy loads near your face

💪 Muscles Worked

Triceps brachii (long head)Triceps brachii (lateral head)Triceps brachii (medial head)AnconeusForearm stabilizers

⭐ Why This Exercise?

Skull crushers are one of the most effective triceps isolation exercises for building mass and strength in all three heads of the triceps, with particular emphasis on the long head due to the overhead stretch position. This exercise allows for significant time under tension and metabolic stress, making it ideal for hypertrophy training and developing the horseshoe shape of well-developed triceps.

Make It Easier

Regressions for building up strength

1. Dumbbell Skull Crusher

dumbbells + flat bench

Allows independent arm movement, reduces total load, and provides easier bail-out option by dropping weights to sides

2. Overhead Cable Triceps Extension

cable machine + rope or straight bar attachment

Constant tension with lighter resistance, more forgiving on elbows, and easier to control throughout range of motion

3. Bench Dips

bench or sturdy chair

Bodyweight alternative that works triceps through similar extension pattern with adjustable difficulty

Make It Harder

Progressions for advanced athletes

1. Decline Skull Crusher

decline bench + EZ-bar or barbell

Increased range of motion and greater stretch on triceps due to decline angle, intensifying muscle activation

2. Rolling Skull Crusher

flat bench + EZ-bar or barbell

Combines skull crusher with pullover motion for extended range and increased long head activation

3. Single-Arm Dumbbell Skull Crusher

dumbbell + flat bench

Unilateral training increases stability demands, addresses imbalances, and allows greater stretch

↕️ Similar Movements

Close-Grip Bench Press
Compound pressing movement that heavily involves triceps with ability to use heavier loads
Overhead Triceps Extension
Similar isolation pattern with arms overhead, emphasizing long head stretch from different angle
Triceps Pushdown
Cable-based triceps isolation with constant tension and similar elbow extension pattern
JM Press
Hybrid between skull crusher and close-grip press, allowing heavier loads with similar triceps focus
Dumbbell Kickback
Isolation exercise targeting triceps peak contraction rather than stretch position

Form Checklist

✓Keep upper arms stationary and perpendicular to floor throughout movement - only elbows should move
✓Lower weight under control to forehead or just behind head, achieving full stretch without losing elbow position
✓Drive through triceps to extend arms fully, squeezing at top position without locking out aggressively
✓Maintain slight tuck of elbows inward rather than flaring out to maximize triceps engagement
✓Keep core braced and lower back neutral against bench throughout entire set

Common Mistakes

  • •Allowing elbows to flare out excessively or drift forward/backward, reducing triceps tension and increasing shoulder strain
  • •Using momentum or bouncing the weight off the forehead instead of controlled eccentric and concentric phases
  • •Going too heavy and compensating with shoulder movement or shortened range of motion
  • •Locking out elbows aggressively at top, which can cause joint stress and reduces constant tension on triceps
  • •Lowering bar too far behind head without shoulder mobility, causing excessive shoulder strain

📈 When to Progress

Progress when you can complete 3-4 sets of 10-12 reps with perfect form, controlled tempo (3 seconds down, 1 second up), and no elbow drift or momentum, while maintaining tension throughout the entire range of motion and experiencing strong mind-muscle connection