Barbell Skull Crushers
BarbellStrength
Barbell skull crushers are a strength exercise performed lying on a bench, where you lower a barbell from above your forehead toward your skull before extending your arms to press it back up. The primary purpose is to isolate and build the triceps brachii for greater arm size and pressing strength. Main muscles worked include the triceps, with equipment requiring just a barbell; it's ideal for intermediate lifters aiming to enhance upper-body pushing power.
How to Perform Barbell Skull Crushers
- 1Lie flat on a bench with your feet flat on the floor for stability.
- 2Position a barbell over your chest with arms fully extended, hands shoulder-width apart in a close grip.
- 3Engage your core and keep your elbows tucked close to your head, pointing upward.
- 4Inhale as you slowly lower the barbell by bending only your elbows, bringing it toward your forehead.
- 5Exhale as you extend your elbows to press the barbell back to the starting position.
- 6Repeat for desired reps, maintaining control throughout.
- 7Key form tips: Keep elbows stationary—avoid flaring them out. Use a spotter for heavier weights. Lower the bar slowly to prevent elbow strain. Common mistake: Arching the back—keep shoulders pinned to the bench.