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elbow extension
Skull Crusher
Search GoogleSkull Crusher is a beginner elbow extension exercise using ez bar and flat bench. It primarily trains triceps. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- triceps
- Secondary
- forearms
- Equipment
- ez bar, flat bench
- Mechanic
- isolation
Setup
- — Prepare the flat bench and clear the movement area.
- — Set your stance, grip, and starting position before beginning skull crusher.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Bend only the elbows as the bar lowers behind the forehead.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the elbow extension.
- — Bend only the elbows as the bar lowers behind the forehead.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo skull crusher
Regressions
- — Supported or reduced-range skull crusher