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EZ Bar Skullcrusher

Lying elbow extension on a flat bench, lowering an EZ bar toward the forehead then pressing to lockout.

How to do it

  1. Lie on a flat bench with both feet on the floor and an EZ bar held over the upper chest.
  2. Grip the inner angled sections overhand, palms facing away.
  3. Lock the upper arms vertical so the elbows point toward the ceiling.
  4. Bend only the elbows and lower the bar in an arc toward the forehead.
  5. Extend the elbows and return the bar over the chest without slamming lockout.
  6. Keep the head, back, and hips on the bench for every rep.

Key technique cue

Head, back and hips stay on the bench; elbows in, stop the bar just above the forehead.

Common mistakes

  • Flaring the elbows so the shoulders and chest take over the arc.
  • Letting the upper arms drift back, which turns the lift into a pullover.
  • Arching the lower back off the bench as the bar lowers.
  • Dropping the bar onto the face instead of stopping just above the forehead.

Benefits

  • Isolates elbow extension so the triceps, not the chest, drive the load.
  • The angled EZ grip is easier on many wrists than a straight bar.
  • Fits a simple bench-and-bar setup that most gyms already have.

Progression: from easier to harder

  1. Step 1 You are here
  2. Step 2
  3. Step 3
Full “Skullcrusher” progression

About the exercise

The EZ bar skullcrusher is a lying triceps extension. You lie on a flat bench, hold an EZ curl bar on the inner angled grips, and bend only the elbows so the bar travels toward the forehead, then extend back to a straight-arm start. It is isolation work for the triceps as long as the upper arms stay vertical. The angled grip is a wrist-friendlier stand-in for a straight bar.

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