Skull Crusher

Setup

1. 01Lie on a flat bench holding an EZ or straight bar.
2. 02Press the bar up so the arms are extended over the chest.
3. 03Tilt the upper arms slightly back so they stay fixed during the lift.
4. 04Set a shoulder-width grip and keep the wrists stacked.

Execution

1. 01Bend the elbows to lower the bar toward the forehead.
2. 02Keep the upper arms fixed while only the forearms move.
3. 03Lower until the triceps are stretched without flaring the elbows.
4. 04Extend the elbows to press the bar back to the start.

Checkpoints

• -Upper arms stay angled and do not drift toward the hips.
• -Elbows track in line rather than flaring wide.
• -The bar lowers to the forehead or just behind the head.
• -Lockout comes from the triceps, not a shoulder press.

Common mistakes

• -Letting the upper arms swing to turn it into a press.
• -Flaring the elbows out under load.
• -Using a heavy bar that breaks wrist or elbow position.
• -Cutting the range short and skipping the stretch.