Gym TrackSkullcrusher (Barbell)
The barbell skullcrusher is a lying triceps extension that isolates the triceps by lowering a barbell toward the forehead and pressing it back to full extension. It suits lifters at any level who want to build triceps size and strength with a simple, effective isolation movement.
- Muscle group
- Triceps
- Primary muscles
- triceps
- Equipment
- Barbell
How to do the Skullcrusher (Barbell)
- Lie flat on a bench and hold a barbell above your chest with arms fully extended and hands at shoulder width or slightly narrower.
- Keep your upper arms stationary and perpendicular to the floor throughout the movement.
- Lower the barbell in a controlled arc by bending only at the elbows until the bar reaches your forehead or just above it.
- Press the barbell back to the starting position by extending your elbows until your arms are fully locked out.
- Repeat for the desired number of reps while maintaining fixed upper arm position.
Form tips
- Keep your upper arms locked in place and avoid letting your elbows flare out or drift backward during the movement.
- Lower the bar slowly and under control to maximize tension on the triceps and protect your elbows.
- Use a grip width that keeps your wrists comfortable and allows your forearms to stay roughly parallel throughout the range of motion.
Common mistakes
- Allowing the elbows to drift back toward the head reduces triceps tension and turns the movement into a partial press.
- Lowering the weight too quickly or bouncing at the bottom increases elbow strain and reduces muscle stimulus.
- Flaring the elbows outward excessively shifts stress away from the triceps and can cause elbow discomfort.
Sets and reps
For hypertrophy, perform 3 to 4 sets of 8 to 12 reps with moderate weight and controlled tempo; for strength, use 3 to 5 sets of 5 to 8 reps with heavier loads.
Track the Skullcrusher (Barbell) in Gym Track
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Get the appFrequently asked questions
- Should the bar touch my forehead on skullcrushers?
- The bar does not need to touch your forehead, and stopping just above or behind the head is often safer and more comfortable. The key is achieving a full stretch in the triceps without compromising elbow health.
- What grip width is best for barbell skullcrushers?
- A shoulder-width or slightly narrower grip works best for most lifters, keeping the forearms parallel and wrists neutral. Experiment within this range to find the position that feels most comfortable for your elbows and wrists.
- Why do my elbows hurt during skullcrushers?
- Elbow pain usually comes from using too much weight, lowering too fast, or letting the elbows flare excessively. Reduce the load, control the tempo, and keep your upper arms fixed to minimize joint stress.