Smith Machine Skull Crushers
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The Smith Machine Skull Crushers is a strength exercise performed lying on a bench under a Smith machine bar, lowering it toward your forehead before extending your arms to target the triceps brachii. Its primary purpose is to build triceps size and strength through controlled isolation movements with enhanced stability from the machine's fixed track. It benefits intermediate to advanced lifters seeking safer overhead pressing alternatives to free-weight skull crushers, requiring only a flat bench and Smith machine.
How to Perform Smith Machine Skull Crushers
- 1Set the Smith machine bar to a low position on the rack and load appropriate weight. Lie flat on a bench positioned so the bar is directly above your forehead when arms are extended.
- 2Grip the bar with a narrow pronated grip (palms facing forward), hands about shoulder-width apart.
- 3Unrack the bar by rotating it to unlock, then fully extend your arms straight up over your forehead, keeping elbows tucked and pointing toward the ceiling.
- 4Inhale as you slowly lower the bar by bending only your elbows, allowing it to descend toward your forehead until you feel a strong triceps stretch (elbows stay fixed in place).
- 5Exhale as you powerfully extend your elbows to press the bar back to the starting position, fully straightening your arms without locking out the elbows.
- 6Perform 8-12 reps per set, then rerack the bar securely by rotating to lock.
- 7Key form tips: Keep elbows stationary and close to your head—avoid flaring them out. Use a controlled tempo to prevent elbow strain. Maintain a slight arch in your lower back but keep shoulders retracted and stable. Common mistakes: Lowering too far (past forehead contact risk), using momentum, or letting the bar drift forward.