Exercise · Arms
Barbell skull crusher
The barbell skull crusher (lying triceps extension, bar to forehead) is a strength exercise that targets your triceps. You lie on a bench with the bar above your shoulders and lower it toward your forehead under control. It’s a solid option if you want to feel your triceps work without using much help from the rest of the body.
Doable at all 76 gyms GoSet follows
The essentials
- Lying down, bar above your shoulders.
- Bend only your elbows, bar toward your forehead.
Muscles worked
- Primary
- Triceps
How to do it
- Set up an adjustable bench or Olympic flat bench and lie on your back with your feet firmly on the floor.
- Grab a fixed-weight barbell and extend your arms so the bar is above your shoulders, elbows locked but not overextended.
- Keep your upper arms still and bend only your elbows to bring the bar toward your forehead, controlling the way down for about 2 to 3 seconds.
- Stop the bar a few centimetres above your forehead, without touching, keeping your elbows in and your back flat on the bench.
- Press the bar back up to the starting position by squeezing your triceps, coming up in about 1 to 2 seconds, without moving your shoulders.
- Repeat the movement with the same path, keeping control and steady breathing for the whole set.
Common mistakes
Moving the shoulders instead of only bending the elbows
Instead : Focus on the main cue: bend only your elbows. Keep your upper arms pointing to the ceiling and fix your eyes on a spot above you to help keep them in place.
Dropping the bar too fast toward the forehead
Instead : Slow the descent to about 2 to 3 seconds. Think about “braking” the bar all the way down to stay in control and protect your joints.
Bringing the bar too close to the face
Instead : Keep a small safety gap above your forehead. If you feel you’re losing control or the bar path changes, end the set and rack the bar safely.
Bouncing at the bottom
Instead : Never let the bar touch your forehead. Keep a little distance and use your triceps to change direction, not momentum or a rebound.
Coach tips
- Start with a light fixed-weight barbell to learn to control the bar above your face before adding more weight.
- Breathe in as you lower the bar toward your forehead and breathe out as you press it back up to keep a steady rhythm and control.
- Keep your wrists in line with your forearms so the bar stays stable above your shoulders.
- If you feel unusual pain in your elbows or wrists, stop the exercise and talk to a health or training professional.
Variations
- Same movement on a slightly inclined adjustable bench to change the angle a bit on your triceps.
- Use another triceps option like cable triceps pushdown or rope triceps pushdown if the lying barbell version doesn’t feel good for you.
Sets and reps
People often use this as a triceps exercise for about 3 to 4 sets of 8 to 15 reps, with a load that allows good control on every rep toward the forehead.
Equipment
Alternatives for the same muscles
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Common questions
Which muscles does the barbell skull crusher work?
It mainly targets your triceps. The rest of your body mainly helps you stay stable on the bench and control the bar.
What bench should I use for skull crushers?
You can use an adjustable bench or an Olympic flat bench. The key is being stable on your back with the bar starting above your shoulders.
What if I’m not comfortable with a bar over my face?
You can pick another triceps exercise such as assisted dips, bar dips, rope triceps pushdown, cable triceps pushdown, overhead cable triceps extension, or close-grip bench press.
How do I choose the weight for skull crushers?
Pick a fixed-weight barbell that lets you keep the path toward your forehead without losing control. If the bar wobbles or drops quickly, it’s likely too heavy.