The barbell skull crusher is one of the most effective triceps isolation exercises out there. Despite the intimidating name, it’s safe when done with good form—and it’s a staple in many bodybuilding and strength routines.
It targets all three heads of the triceps and delivers a deep stretch that’s hard to match with pushdowns or dips.
Muscles Worked
- Primary: Triceps brachii (all three heads)
- Secondary: Forearms, shoulders (stabilizers)
This movement is especially good at targeting the long head of the triceps, which often gets undertrained in pressing movements.
How to Do It (Step-by-Step)
- Lie flat on a bench and hold a barbell or EZ-bar with a narrow overhand grip.
- Extend your arms so the bar is directly above your shoulders.
- Slowly lower the bar toward your forehead by bending only at the elbows.
- Stop just short of your forehead or move slightly behind the head for more stretch.
- Press the bar back up, extending your elbows fully without locking out hard.
💡 Use a spotter when going heavy—or switch to an EZ-bar for wrist comfort.
Rep Ranges for Triceps Growth
| Goal | Reps | Rest |
|---|---|---|
| Hypertrophy | 8–12 | 60–90 sec |
| Strength | 6–8 | 2–3 min |
| Endurance | 12–15+ | 30–60 sec |
Use Auto Progression in Volym to keep your triceps growing without guesswork.
Form Tips
- Elbows fixed: Don’t let them flare out—keep them pointed up and still throughout.
- Lower behind the head for more stretch: Slightly shifting the bar path can increase long head activation.
- Avoid full lockout: Stop just shy of locking to keep constant tension.
- Go slow: Especially on the way down. That stretch builds muscle.
When to Use Skull Crushers
- After pressing movements as your main triceps isolation
- In a push day routine for targeted triceps fatigue
- As a drop set or burnout finisher with lighter weight
Common Mistakes
- ❌ Elbows flaring outward
- ❌ Turning it into a press instead of an extension
- ❌ Bouncing the bar or rushing the eccentric
- ❌ Using too much weight and compromising form
📌 Lighten the load if your shoulders or wrists start compensating.
Train Smarter with Volym
- Log performance with Workout History
- Stay consistent and efficient using the Rest Timer
- Customize your rep targets and feedback via Auto Progression
Not if done with control. Keep the bar path tight and use a spotter or EZ-bar for safety.
Yes! Dumbbell skull crushers allow more freedom of movement and are easier on the wrists.
It’s better to stop just before lockout to maintain tension on the triceps.
A narrow grip works best for triceps isolation. Use an EZ-bar if straight bars feel uncomfortable.
After compound presses like bench or overhead press, as a targeted isolation movement.