How to do the EZ Bar Skull Crusher
Lie on a flat bench holding the EZ bar with straight arms over your chest.
Keep your upper arms still and angled slightly toward your head.
Bend your elbows to lower the bar slowly toward your forehead or just behind your head.
Extend your arms, squeezing your triceps.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Two-thirds of your upper arm. The triceps straighten the elbow; overhead extensions stretch the long head, pushdowns and close presses load the rest.
Alternatives
Same muscles, similar movement: swap in one of these if the EZ Bar Skull Crusher doesn’t suit your gym or your joints.
Train smarter
- How to grow triceps: long head, overhead work and pressesHow to grow triceps: why the long head needs overhead extensions, when pressing is enough, the best triceps exercises, weekly sets and an elbow-friendly plan.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
