EZ-Bar Skullcrusher
The EZ-Bar Skullcrusher primarily targets your Triceps, with support from Forearms. It requires barbell and is best suited to beginner lifters.
Beginner level · Equipment: Barbell · Isolation · Push
Primary muscles: Triceps Secondary muscles: Forearms
How to perform EZ-Bar Skullcrusher
- Step 1. 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.
- Step 2. 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.
- Step 3. Lift the bar back to the starting position by extending the elbow and exhaling.
- Step 4. Repeat.
Frequently asked questions
Which muscles are primarily targeted by the EZ-bar skullcrusher?
The exercise isolates the triceps brachii, with a particular emphasis on the long and lateral heads. The EZ-bar reduces wrist strain compared to a straight bar.
What is the ideal range of motion for maximum triceps activation?
Lower the bar toward your forehead or slightly behind the top of your head to maintain constant tension. Keep your elbows tucked in and fixed in space throughout the movement.
What are the most common mistakes to avoid during this movement?
Avoid flaring your elbows outward, which shifts the load to the chest and shoulders. Do not use excessive momentum or bounce the bar off your forehead.
How should a beginner approach this exercise for the first time?
Start with a light weight or an empty EZ-bar to master the elbow tracking. If the movement feels unstable, perform the exercise on the floor to limit the range of motion.
What is the recommended set and rep range for hypertrophy?
Perform 3 to 4 sets of 8 to 12 repetitions twice per week. This volume provides sufficient stimulus for triceps growth without overtaxing the elbow joints.
Sample sets & reps for EZ-Bar Skullcrusher
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Triceps exercises
- Band Skull Crusher — band
- Bench Dips — bodyweight
- Bench Press - Powerlifting — barbell
- Bench Press with Chains — barbell
- Board Press — barbell
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