Skull Crusher

Skull Crusher is a isolation strength exercise primarily targeting the arms. Secondary muscles: none. Equipment: Barbell. Difficulty: Intermediate.

Exercise Profile

1Lie flat on a bench and press a barbell (or EZ bar) to arm's length above your chest.
2Position your upper arms so they are slightly angled back (toward your head) rather than perfectly vertical.
3Keeping your upper arms stationary, bend at the elbows to lower the bar toward your forehead.
4Lower until the bar is just above your forehead or slightly behind your head for a deeper stretch.
5Extend your elbows to press the bar back to the starting position, squeezing your triceps at the top.
6Keep your elbows pointing at the ceiling throughout — do not let them flare outward.

✓Keep your upper arms vertical or slightly angled back — do not let your elbows drift forward.
✓Use an EZ curl bar for more wrist comfort compared to a straight barbell.
✓Control the descent carefully — the name "skull crusher" is a reminder to respect the weight.
✓Lower to just above (not onto) your forehead, or behind your head for a long-head stretch.
✓Start with lighter weight to master the movement pattern before going heavy.

beginner

3 sets of 10-12 reps

intermediate

3 sets of 8-10 reps

advanced

4 sets of 6-8 reps

What muscles does Skull Crusher work?

Skull Crusher primarily targets the arms.

What equipment do I need for Skull Crusher?

Skull Crusher requires barbell.

Is Skull Crusher good for beginners?

Skull Crusher is rated intermediate difficulty. Some experience is recommended.

Is Skull Crusher a compound or isolation exercise?

Skull Crusher is a isolation exercise, meaning it focuses on a single joint and muscle group.