Skull crusher with EZ bar (declined)
| Primary muscle group: | Arms |
| Exercise type: | Ezbar |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
23kg
Avg. weight
51lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Position a loaded EZ bar by the head of a declined bench.
- 2Hook your feet firmly under the foot pads of the bench and lie supine (on your back).
- 3Grasp the EZ bar using a close pronated grip (palms facing away from you) and press it up over your chest until your arms are straight.
- 4Allow your arms to tilt backwards a little. (Note: This is not expressed in the illustration, in which the arms are kept vertical.)
- 5Keeping your upper arms fixed, inhale as you flex your elbows and carefully lower the EZ bar toward your face in a circular motion.
- 6Exhale as you extend your elbows and return the EZ bar to the starting position.
- 7Repeat for the prescribed number of repetitions.
Tips & Tricks
Control the Descent: Lower the bar slowly and with control to avoid any unnecessary strain on your elbows. This will also help to maximize the engagement of your triceps.
Elbow Positioning: Keep your elbows as close together as possible throughout the movement. Flared elbows can reduce the effectiveness of the exercise and increase the risk of injury.
Range of Motion: Ensure you're using a full range of motion by lowering the bar until your forearms are parallel to the ground. This will fully engage your triceps for a better workout.
Grip Matters: Use a comfortable, shoulder-width grip on the EZ bar. This will help reduce strain on your wrists and elbows while effectively targeting your triceps.
Wrist Alignment: Keep your wrists straight and avoid letting them bend backward or forward during the movement. This will help prevent strain and potential injury.
Head Position: Maintain a neutral head position throughout the exercise. Your head should stay aligned with your spine to avoid neck strain.
Weighted Progression: Start with a lighter weight to perfect your form before gradually increasing the load. Proper form is more important than heavy lifting for this exercise.
Breathing: Exhale as you push the bar up and inhale as you lower it down. Proper breathing helps maintain stability and power throughout the exercise.
Spotter Awareness: Due to the nature of the skull crusher exercise, having a spotter can be helpful for added safety, especially when lifting heavier weights.
Warm-up: Ensure your triceps and elbow joints are properly warmed up before attempting this exercise. Light cardio and dynamic stretches can prepare the muscles and joints.
Avoid Locking Out: Don’t lock your elbows at the top of the movement. Keeping a slight bend in your elbows keeps tension on the triceps and prevents joint strain.
Mind-Muscle Connection: Focus on making a strong mind-muscle connection with your triceps during the exercise. Visualize your triceps working with each rep to maximize engagement.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
