Barbell Skullcrusher

What is Barbell Skullcrusher:

The Barbell Skullcrusher is an isolation exercise targeting the triceps brachii through elbow extension. Performed lying on a flat bench with a straight bar lowered toward the forehead or slightly behind the head, it delivers a pronounced stretch on the triceps’ long head due to shoulder positioning. The straight‑bar grip increases wrist extension demand compared to the EZ bar, requiring precise forearm positioning and control for comfort and safety.

Key Benefits:

Size and Strength: Targets the triceps, promoting muscle growth and strength improvement.
Joint Stability: Enhances elbow and shoulder stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
Functional Strength: Improves elbow extension strength and overall fitness, translating to improved performance in daily activities and sports.

Variations:

EZ Bar Overhead Triceps Extension: Performed standing or seated with an EZ bar held overhead, the cambered grip reduces wrist strain.
Lying EZ Bar Overhead Triceps Extension: Done lying on a flat bench, bringing the bar behind the head to bias the medial and short heads while minimizing shoulder involvement.
Dumbbell Triceps Kickback: Performed bent‑over with one or two dumbbells, extending the elbow until the arm is parallel to the torso.

Bar Path Variations:

Bar to behind the head
Bar to forehead
Bar to nose
Bar to chin
Bar to neck

How to perform Barbell Skullcrushers:

Starting Position: Lie flat on a bench holding a straight bar with a shoulder-width and pronated grip. Press the bar to arm’s length above your chest, then shift it slightly back so it’s positioned over your forehead or eyes. Keep elbows tucked close to your head, wrists aligned with forearms, and engage your core.
Execution: Bend your elbows to lower the bar in a smooth arc toward your forehead or slightly behind it, keeping your upper arms fixed in position. Lower until you feel a strong triceps stretch, then extend the elbows to return the bar to the starting position without forcefully locking out.
Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

Inhale: Inhale at the starting position before lowering the bar.
Exhale: Exhale at the top/starting position.
Shallow Breaths: Avoid holding your breath for too long, and inhale/exhale throughout the movement as necessary.

Foot Placement & Setup: Stand with feet shoulder‑width apart, or sit on a bench with back support if preferred. Hold a barbell with a pronated grip (hands about shoulder‑width apart) or a dumbbell (held vertically with both hands under the top plate). Press the weight overhead until arms are fully extended, elbows close to your head.

Grip Consistency: Keep a secure grip throughout the lift. For barbells, use a straight or slightly narrower‑than‑shoulder grip. For a single dumbbell, interlock your hands around the inside plate for stability.

Posture & Alignment: Keep your torso upright and core braced. Avoid excessive leaning or arching in the lower back, particularly under heavy loads.

Arm Path & Elbow Position: Keep elbows pointing forward (not flaring out). Lower the weight in a controlled arc behind your head until you feel a strong triceps stretch, then extend the elbows back to the start without locking out forcefully.

Core Engagement: Brace your core to stabilize the torso and protect the lower back from overextension.

Avoid Excessive Bouncing: Control the descent and ascent—do not let the barbell/dumbbell drop quickly behind your head.