Muscles Worked
Learn more in the Triceps training guide →
Primary
Triceps
Highlighted muscles
How To Perform
- 1 Lie on a flat bench holding an EZ bar above your chest with arms extended.
- 2 Keeping upper arms vertical and stationary, lower the bar toward your forehead (hence the name).
- 3 Stop just above the forehead and extend back to the start.
Form Cues
- ✓ Upper arms must remain vertical and stationary — only the forearms move.
- ✓ The long head of the tricep is in a stretched position throughout — use this to your advantage with slow eccentrics.
Common Mistakes
- ✗ Letting the upper arms drift backward — this turns it into a pullover.
- ✗ Lowering behind the head — lower to the forehead or just above the hairline for safety.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Skull Crusher, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Skull Crusher should I do?
3 sets of 10–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for triceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Skull Crusher target?
Skull Crusher primarily targets the Triceps.
Is Skull Crusher good for beginners?
Skull Crusher is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?
For Skull Crusher, 90 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.