- EquipmentBarbell
- PatternIsolation
- Reps8 to 15 reps
- Joint loadNone flagged
Lie on a flat bench holding a barbell or EZ-bar with a narrow overhand grip, arms straight over your chest.
First cueKeep the elbows pointing at the ceiling.
How to do the Skull Crusher
Set up. Lie on a flat bench holding a barbell or EZ-bar with a narrow overhand grip, arms straight over your chest.
- Bend your elbows to lower the bar toward your forehead or just behind your head.
- Keep your upper arms still.
- Straighten your arms to press the bar back up.
Form cues
- Keep the elbows pointing at the ceiling.
- Lower slowly.
- Keep the wrists firm.
Common mistakes
- Flaring the elbows out.
- Turning it into a press by moving the upper arms.
Take care. Use a weight you fully control, since the bar travels toward your face, and ask a spotter for heavier sets.
Muscles worked
Main target: Triceps. The triceps covers the back of the upper arm in three heads. It straightens the elbow, so it works in every press and push-up.
The catalog names no other muscle it works on the way.
Its other side: Upper back, Lats and Rear delts, in the horizontal push and pull pattern.
Its other side: Lats and Traps, in the overhead press and pull pattern.
What to pair it with
Movements that round out a workout with the Skull Crusher, from the same catalog the StatBlockFit app logs.
- Barbell Curl Superset partner: it trains the other side of the arms pattern, so the two can alternate.
- Barbell Bench Press Same push session: it trains the chest.
- Landmine Press Same push session: it trains the front delts.
A complete workout around it
4 movements, the Skull Crusher first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Skull Crusher 3 × 8 to 15 reps
- Barbell Curl 3 × 6 to 15 reps
- Barbell Bench Press 3 × 3 to 10 reps
- Landmine Press 3 × 6 to 15 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Dumbbell Skull Crusher
Dumbbell
Gym or cable swap
Triceps Pushdown
Cable
Less load on the elbow
Triceps Pushdown
From the app's workaround table: the trunk is supported rather than holding position.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
Its variations: Dumbbell Skull Crusher.
Do before it: Wrist Mobilisation (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Skull Crusher is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Skull Crusher?
Set up: Lie on a flat bench holding a barbell or EZ-bar with a narrow overhand grip, arms straight over your chest. Steps: 1. Bend your elbows to lower the bar toward your forehead or just behind your head. 2. Keep your upper arms still. 3. Straighten your arms to press the bar back up. Form cues: Keep the elbows pointing at the ceiling. Lower slowly. Keep the wrists firm. Common mistakes: Flaring the elbows out. Turning it into a press by moving the upper arms. Take care: Use a weight you fully control, since the bar travels toward your face, and ask a spotter for heavier sets.
What muscles does the Skull Crusher work?
It trains the triceps; the catalog names no other muscle it works on the way.
What can I do instead of the Skull Crusher?
At home: Dumbbell Skull Crusher. In a gym: Triceps Pushdown. With less load on the elbow: Triceps Pushdown. Each trains the same main muscle.
What should I pair the Skull Crusher with?
Good partners in the same workout are Barbell Curl, Barbell Bench Press and Landmine Press.
How heavy should the Skull Crusher be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.