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Skull Crusher

skull-crusher

isolationhypertrophy

When I cue a perfect skull crusher, I want you to feel a steady burn across the back of your arms while your elbows act as precise hinges. Good reps maintain constant tension without shoulder drift or wrist wobble. You will notice the triceps working independently as the bar traces a clean arc toward your forehead, and the return feels like a smooth extension rather than a heavy push. Keep your upper arms locked in place, and let the isolation do its quiet work.

Steps

  1. 1

    Lie flat on a bench with your feet planted firmly on the floor.

  2. 2

    Grip a barbell slightly narrower than shoulder width with an overhand grip.

  3. 3

    Press the weight directly above your chest until your arms are fully extended.

  4. 4

    Inhale and slowly bend only at the elbows, lowering the bar toward your hairline.

  5. 5

    Keep your upper arms vertical and completely stationary throughout the descent.

  6. 6

    Stop just before the bar touches your head, maintaining constant muscular tension.

  7. 7

    Exhale and extend your elbows to press the bar back to the starting position.

  8. 8

    Lock out smoothly without hyperextending, then immediately reset for the next repetition.

If you're new to this

As a beginner, your priority is protecting your elbows while teaching the triceps to handle the load. Keep your upper arms perfectly perpendicular to the floor; if they drift toward your head, you shift stress onto your shoulders and reduce triceps engagement. Stop immediately if you feel sharp joint pain, not to be confused with the deep muscular fatigue that signals a good set. Beginners often compensate by arching the lower back or using momentum to swing the weight up. If you cannot control the descent for at least two seconds, lighten the load. Trust that lighter weight with flawless mechanics builds far more muscle than heavy, sloppy reps, and your elbows will thank you as you progress.

Common mistakes

Most lifters sabotage this movement by allowing their elbows to flare outward or drift backward, which instantly recruits the chest and places dangerous shear force on the joint. Another frequent error is rushing the descent and letting the bar bounce off the forehead, completely eliminating time under tension. Many also hyperextend the elbows violently at the top, turning a smooth isolation into a jarring lockout that irritates the joint capsule. Finally, gripping the bar too tightly creates unnecessary forearm fatigue and wrist strain, pulling focus away from the target muscle.

Informational only. Not medical, fitness, or dietary advice. Consult a qualified professional before starting any new programme. Read the safety policy →