EZ Bar Skull Crusher

Struggling to grow your triceps? The EZ-Bar Skull Crusher might be your secret weapon. Unlike straight bar versions, the EZ-bar variation protects your wrists and elbows—while still delivering serious muscle growth in your triceps.

Let’s break down how to do it right, why it works, and how to make the most of it in your training (especially if you're using Volym to track and progress smarter).

💪 What Is the EZ-Bar Skull Crusher?

The EZ-Bar Skull Crusher is a triceps isolation exercise performed while lying on a bench. You lower the EZ curl bar toward your forehead (hence the name), then press it back up using your triceps.

The unique shape of the EZ-bar allows for a more neutral wrist angle, reducing joint stress while still targeting the long head of the triceps—the part that gives your arms serious size.

Primary Muscles Worked:

• Triceps (long, lateral, and medial heads)

Secondary Muscles:

• Anconeus (minor elbow extensor)
• Stabilizers in shoulders and core

✅ How to Do It (With Proper Form)

1. Set up a flat bench and grab an EZ-bar with a narrow-to-medium grip.
2. Lie back, hold the bar directly above your chest with arms extended.
3. Lower the bar toward your forehead (or just behind the top of your head) by bending at the elbows only.
4. Stop just before the bar touches your head, then press back up by extending your elbows.

Tips for Safer & Stronger Reps:

• Keep elbows tucked and stationary—don’t let them flare.
• Lower the bar with control, don’t bounce.
• If your elbows hurt, try moving the bar slightly behind the head instead of straight to the forehead.

🧠 Why It Works (And When to Use It)

The Skull Crusher isolates the triceps more than compound presses, making it a great accessory after big lifts like bench press or dips. It’s especially effective when you want to:

• Grow the long head of the triceps
• Finish off your triceps after compound lifts
• Train hard with less weight, reducing joint wear

Best used as:

• A 2nd or 3rd movement on push/pull/leg or upper-body days
• A high-volume hypertrophy exercise (8–12+ reps)

📈 Ideal Sets, Reps, & Rest

🧩 Common Mistakes to Avoid

• ❌ Letting elbows flare out
• ❌ Dropping the bar too quickly
• ❌ Using too much weight and sacrificing form
• ❌ Arching your back or lifting hips off the bench

These mistakes can lead to elbow pain, poor muscle activation, or even injury. Focus on form > weight, and log your RIR (reps in reserve) in Volym to track true effort levels.

🔁 Progression Tips

• Add reps until you hit the top of your range, then increase weight
• Slow down tempo (especially the negative phase)
• Use drop sets or rest-pause to overload on the last set
• Take a deload week if your triceps feel overly fatigued

🔥 Sample Superset: Maximize Arm Growth

Pair Skull Crushers with their biceps counterpart for a classic arm-day pump:

• EZ-Bar Skull Crushers x 10–12
• EZ-Bar Curls x 10–12
• Rest 60–90 sec and repeat for 3–4 rounds

🧠 Final Thoughts - Smarter Triceps Training Starts Here

The EZ-Bar Skull Crusher is one of the best bang-for-your-buck isolation exercises for building triceps size and strength. Add it to your push day or arm day, and use smart tracking and progression tools to avoid plateaus.

✅ Safer on joints than the straight bar
✅ Perfect for hypertrophy training
✅ Easy to progress with Volym’s Auto Progression