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Exercise

EZ-Bar Skullcrusher

Also known as: ez bar skull crusher, ez bar skullcrusher, ez bar lying triceps extension, ez french press

EZ-Bar Skullcrusher — position 1

EZ-Bar Skullcrusher — position 2

EZ-Bar Skullcrusher is a isolation exercise for the triceps. Main target: triceps long head. Also works: triceps lateral head, triceps medial head and forearm flexors. Equipment: ez curl bar.

EquipmentEZ curl bar

TypeIsolation

MovementPush

CategoryStrength

Muscles worked

Muscles worked in the EZ-Bar Skullcrusher: primary in bright, secondary in light

Primary

Triceps long head

Secondary

Triceps lateral head Triceps medial head Forearm flexors

How to do it

Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
Lift the bar back to the starting position by extending the elbow and exhaling.
Repeat for the prescribed number of repetitions.

Used in these programs

4-Day Bodybuilding Split

Four days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.

Intermediate · 4 times a week · Gym 5-Day Body Part Split

Five sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.

Advanced · 5 times a week · Gym Arm Day at the Gym: Biceps & Triceps

Barbell, dumbbells and cables: close-grip bench, barbell curls, skull crushers, hammer curls and pushdowns.

Intermediate · once a week · Gym

Similar exercises

Decline EZ Bar Triceps Extension

Triceps long head

Lying Close-Grip Barbell Triceps Press To Chin

Triceps long head

Lying Triceps Press

Triceps long head

EZ-Bar Standing French Press

Triceps long head

Close-Grip EZ-Bar Press

Triceps lateral headTriceps medial head

Alternatives with other equipment

Standing Dumbbell Triceps Extension

Triceps long head

Band Skull Crusher

Triceps long head

Cable Incline Triceps Extension

Triceps long head

Incline Barbell Triceps Extension

Triceps long head

Sled Overhead Triceps Extension

Triceps long head

Standing Towel Triceps Extension

Triceps long head

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