Skull Crusher
Skull crushers (lying tricep extensions) are the gold standard for tricep isolation. Lie on a bench, hold the bar above your face, and lower it toward your forehead by bending your elbows.
How to Perform
Lie on a flat bench holding the bar (straight or EZ-bar) above your chest with arms extended.
Lower the bar toward your forehead by bending your elbows — this is why they are called skull crushers.
Keep your upper arms vertical and stationary.
Extend back to the starting position by straightening your elbows.
You can also lower the bar behind your head for more long head stretch.
Common Mistakes to Avoid
Moving the upper arms — they should stay perfectly still.
Using too much weight and flaring the elbows.
Lowering to the nose or chin instead of the forehead or behind the head.
Muscle Activation
Variations
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