Skull crusher with barbell

Exercise overview

Primary muscle group: Arms

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 22

Average per rep (lbs)*: 49

Description: Lie on your back on a flat bench. Dismount the barbell using a shoulder-width, overhand grip and hold it above your forehead with arms slightly slanted backwards. Inhale and lower the barbell toward your forehead in a smooth, semicircular motion by bending your elbows, keeping your upper arms still. Exhale and push the barbell back up to the starting position by extending your elbows. Repeat for the prescribed number of repetitions.

Exercise ID: 00350

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Grip and Bar Control: Ensure a firm grip on the barbell throughout the exercise. A secure grip helps in maintaining better control and stability, which is crucial for both performance and safety.
Elbow Position: Keep your elbows stationary and pointed towards the ceiling. Allowing your elbows to flare out will reduce the effectiveness of the exercise and put unnecessary strain on your joints.
Controlled Movement: Focus on a slow and controlled descent of the barbell. Fast movements can increase the risk of injury and reduce the isolation on your triceps.
Range of Motion: Lower the barbell until it’s just above your forehead or slightly behind your head. Ensure you do not go too far down to avoid unnecessary strain on your elbows.
Wrist Position: Keep your wrists straight and avoid letting them bend backward, which can put additional pressure on the joint and lead to discomfort or injury.
Breathing: Exhale as you press the weight back up and inhale as you lower the barbell down. Proper breathing can help maintain stability and performance.
Spotter: If lifting heavy, consider having a spotter to ensure safety, especially when reaching the point of muscle fatigue.
Consistent Tension: Keep constant tension on your triceps throughout the entire movement. Avoid locking your elbows at the top to maintain tension.
Weight Selection: Start with a moderate weight that allows you to complete your desired number of reps with good form. As you become more comfortable with the movement, gradually increase the weight.
Exercise Pairing: Pair skull crushers with other triceps exercises like tricep pushdowns or dips for a more comprehensive triceps workout.

Exercise overview

Exercise tips and tricks

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