EZ-Bar Skullcrusher
Elbow extension, ez bar, triceps
The EZ bar skullcrusher, also called the lying triceps extension, lowers a bar toward the head by bending the elbows and presses it back up. It isolates the triceps, all three heads of the muscle. It suits anyone who wants stronger arms and a better lockout on presses, and the angled bar lets the hands sit at a slight angle.
Setting up
- Lie on a flat bench with the head near the end and the feet on the floor or the bench.
- Hold the EZ bar with a narrow overhand grip on the angled parts of the bar.
- Press the bar up until the arms are straight above the shoulders.
- Start with a light bar, or ask someone to hand it to you.
How to do an ez-bar skullcrusher
- Tip the arms back slightly so the bar sits over the top of the head.
- Bend the elbows and lower the bar slowly toward the forehead or just behind the head.
- Keep the upper arms still and the elbows pointing up.
- Stop when the forearms are just past parallel to the floor.
- Straighten the elbows to press the bar back to the start.
Breathing. Breathe in as you lower the bar and breathe out as you press it up.
Muscles worked
- Mainly
- Triceps
Common mistakes
- Elbows flaring out wide. That takes the work off the triceps, so keep them pointing up and about shoulder width apart.
- Upper arms swinging back and forth. Then the shoulders do the work, so keep the upper arms still and move only at the elbows.
- Using a weight too heavy to control. A heavy bar near the head leaves no room for error, so pick a load you can lower slowly on every rep.
