E-Z Bar Skull Crusher

Muscle Triceps

0:00

How to do the E-Z Bar Skull Crusher

The EZ Bar Skull Crusher is a triceps isolation exercise designed to build size and strength in the back of the arms. Performed lying on a flat bench, the movement involves lowering the EZ bar toward the forehead by bending at the elbows and then pressing it back up to full extension. Unlike multi-joint pressing movements, the skull crusher isolates the triceps by keeping the upper arms stationary and limiting assistance from the chest and shoulders. The EZ bar’s angled grips make this variation more joint-friendly than a straight bar, reducing wrist strain while still allowing for a strong contraction.

To perform the exercise correctly, lie on a flat bench and hold the EZ bar directly above the chest with arms extended. Bend the elbows to lower the bar in a controlled manner toward the forehead or slightly behind the head. Pause briefly at the bottom, then extend the elbows to press the bar back up to the starting position. This controlled motion provides consistent tension throughout the triceps’ full range of motion, particularly targeting the long head of the triceps, which plays a key role in arm mass and pushing strength.

Common errors include flaring the elbows outward, lowering the bar too quickly, or selecting weights that are too heavy for proper form. These mistakes can shift tension away from the triceps and increase the risk of injury. For safety, lifters should maintain strict control, avoid jerking movements, and use a spotter when handling heavier loads.

The EZ Bar Skull Crusher can be programmed as a primary triceps builder or as an accessory exercise to complement pressing movements such as the bench press and shoulder press. When performed consistently with proper technique, it helps improve triceps size, arm definition, and pressing performance.

Thanks to the ergonomic design of the EZ bar, this lift is both effective and joint-friendly, making it a staple in upper body strength and hypertrophy routines. Over time, it can significantly enhance arm development while minimizing unnecessary strain on the wrists.

Primary Muscle: Triceps
Secondary Muscles: ChestShoulders
Equipment: BenchEZ Bar
Difficulty: Intermediate

Setup Instructions

Lie flat on a bench with feet planted firmly on the floor.
Grip the EZ bar with an overhand grip on the angled handles.
Extend arms fully so the bar is positioned directly above your chest.
Keep elbows tucked close together and pointed toward the ceiling.

Coaching Cues

Keep elbows tight and stable throughout.
Lower the bar under full control—avoid dropping it quickly.
Maintain a slight backward angle to reduce stress on the elbows.
Exhale during the press, inhale on the descent.

Execution Steps

Lower the EZ bar slowly toward your forehead by bending at the elbows.
Keep upper arms stationary while moving only the forearms.
Pause briefly when the bar is just above your forehead.
Press the EZ bar back upward by extending your elbows until arms are fully straightened.
Repeat for the desired number of repetitions.