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Skullcrusher

Skullcrusher trains 2 of the 18 muscle groups Full Coverage tracks: Triceps 95%, Forearms 15%.

Accessory Level: Intermediate BarbellBench Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Skullcrusher - Start position
Start position
Skullcrusher - Finish position
Finish position

How to do it

  1. Lie on a flat bench holding an EZ or straight bar over your chest with a narrow overhand grip.
  2. Move the bar back so it sits over your forehead, arms straight - that slight angle keeps tension on.
  3. Keeping your upper arms still, bend your elbows and lower the bar toward your forehead.
  4. Stop just short, then extend back up.
  5. Elbows stay pointed at the ceiling. If they flare, drop the weight - this one is hard on the joint.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Close-Grip Bench Press, it loads Chest 45 points lower, Front delts 20 points lower, Forearms 15 points higher. Compared with the Bench Dips, it loads Chest 20 points lower, Front delts 15 points lower, Forearms 15 points higher. It needs Barbell + Bench where the other uses Bodyweight + Bench.

Other ways to train this

Other exercises for the Triceps

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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