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Barbell · Triceps

Skull Crusher: Isolating the Triceps Safely

The exercise gets its intimidating name from what happens when the bar path drifts — here is how to keep it well clear of your face while still training your triceps through a full range.

· 2 min read

Skull Crusher demonstration

The skull crusher is an effective triceps isolation move that earns its name the moment the bar drifts toward your forehead instead of staying on its intended path — which is a setup issue, not bad luck.

How to do it

  1. 1Lie flat with the bar over your chest — arms extended, a narrow-ish overhand grip, elbows pointing at the ceiling.
  2. 2Lower the bar toward your forehead — bend only at the elbow, letting the bar travel back slightly so it lowers past your head, not onto it.
  3. 3Keep your upper arms still — your elbows should stay roughly fixed in place — only your forearms move.
  4. 4Stop just short of your hairline — lower until you feel a full stretch in your triceps, then reverse.
  5. 5Extend back to the start — press through your triceps to straighten your arms, without your elbows flaring out.

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Sets and reps

3 sets of 10–12 reps, starting with a light weight until the bar path feels controlled and repeatable.

Common mistakes

  • Elbows flaring out. Letting your elbows drift outward shifts work to your shoulders and chest. Keep them pointed at the ceiling throughout.
  • Bar path too vertical. Lowering straight down toward your face rather than back toward your forehead is what gives this exercise its name — let the bar travel back slightly on the way down.
  • Using too much weight too soon. This is a small-muscle isolation exercise, not a pressing movement — start lighter than you'd expect and build up once the bar path is consistent.

Safety note

Use a weight you can control through the full range before increasing it — an EZ-bar is a reasonable alternative if a straight bar bothers your wrists.

Slow and controlled is non-negotiable here. Your triceps don't need heavy skull crushers to grow — they need clean ones.

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