Skullcrusher
Primary muscles: Triceps. Assisting muscles: Forearms.
How to do it
- Lie on the bench and grip the EZ bar with a narrow grip, arms extended and perpendicular to the floor – this is the starting position.
- Keep your upper arms fixed and lower the bar toward your forehead by bending your elbows, breathing in.
- Pause for a moment when the bar is just above your forehead.
- Extend your arms back to the starting position using your triceps, breathing out.
- Repeat for the desired number of reps.
Key to the execution: Keep your elbows fixed and lower the bar under control to just above your forehead, not toward your head.
Common mistakes
- Moving your elbows back and forth instead of keeping them fixed.
- Lowering the bar toward your head instead of just above your forehead – risk of injury.
- Using too much weight and losing control on the way down.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Arms exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.