Barbell Skullcrusher

How to Perform the Barbell Skullcrusher

Lie flat on a bench and grip a barbell with a close overhand grip, about 8-12 inches apart.
Press the barbell up so it is directly above your chin or forehead with arms fully extended.
Keeping your upper arms stationary and perpendicular to the floor, slowly bend your elbows to lower the barbell toward your forehead.
Lower the bar until it is just above your forehead or slightly behind your head for a greater stretch.
Pause briefly at the bottom, then extend your elbows to press the bar back to the starting position.
Squeeze your triceps at the top and repeat, keeping your elbows from flaring out throughout the set.

Flaring the elbows wide apart

Keep your elbows shoulder-width apart and pointing toward the ceiling to isolate the triceps.

Moving the upper arms back and forth

Lock your upper arms in position; only your forearms should move to ensure the triceps are doing all the work.

Lowering the bar too quickly without control

Use a slow 2-3 second eccentric to maintain tension and protect the elbow joints from excessive stress.

●Use an EZ bar if the straight barbell causes wrist strain.
●Lower the bar slightly behind your head rather than to the forehead for a deeper tricep stretch.
●Keep your feet flat on the floor to maintain stability on the bench.

Strength

4-5 sets of 5-8 reps at 75-85% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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