The barbell skull crusher, is a strength exercise that targets the tricep. Performed lying on a bench, it involves lowering a barbell to the forehead and extending the arms back up, requiring control and proper form to avoid injury.
Also Works
Shoulders
How to Perform
1
Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
2
Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
3
Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
4
Pause for a moment when the barbell is just above your forehead, then extend your arms back up to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Angle your upper arms slightly back toward your head (not straight up) so there's tension on the triceps even at the top of the rep.
•Lower the bar to your forehead or just behind it with a controlled 2-3 second eccentric.
•Keep your elbows shoulder-width apart; don't let them flare out or squeeze together.
Common Mistakes
•Letting the elbows flare wide, which shifts stress to the shoulders and increases elbow joint strain.
•Holding the upper arms perpendicular to the floor, which creates a dead spot at the top where the triceps aren't working.
•Using too much weight and turning the exercise into a close-grip press by involving the chest and shoulders.