Barbell Skullcrusher
- Take a shoulder width grip. Break at the elbows. Try to keep your elbows tucked in. Don't let them flare out.
- Stop the bar a few inches from your forehead and extend your elbows back up.
Mechanic |
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Force |
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Difficulty |
Intermediate |
Barbell Skullcrusher: A Comprehensive Guide
Setup
- Choose a barbell and weight appropriate for your strength level
- Lie flat on a weight bench with your feet firmly planted on the ground
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart
- Extend your arms straight up and position the barbell over your chest, keeping your elbows slightly bent
How to Perform
- Lower the barbell towards your forehead by bending at the elbows
- Pause at the bottom of the movement, keeping the barbell close to your head
- Using your triceps, extend your arms back to the starting position
- Repeat for desired number of reps
Technique
- Keep your elbows close to your head throughout the exercise
- Maintain control of the barbell and avoid letting it drop too quickly
- Keep your upper arms stationary and focus on moving only at the elbow joint
- Make sure to fully extend your arms at the top of the movement for maximum activation of the triceps
Things to Avoid
- Bouncing the barbell off your forehead
- Using too heavy of a weight, causing loss of form and control
- Flaring your elbows out too far from your head
- Allowing your lower back to come off the bench during the exercise