Barbell Skull Crusher

About This Exercise

Lying triceps isolation with a straight barbell. The defining motion is an arc of the bar toward the forehead with elbows fixed.

1Setup

Lie on a flat bench holding a straight barbell with a close, overhand grip (about shoulder-width). Press the bar up so your arms are vertical above your shoulders. Keep your elbows tucked and pointing forward — they should not flare out. This is your starting position.

2Execution

Keeping your upper arms stationary, slowly lower the bar in an arc by bending only at the elbows. The bar should travel toward your forehead, not behind your head. Stop just short of touching the forehead, then reverse the motion by extending the elbows to return to the start. Exhale on the press up.

Pro Tips

• Keep the elbows fixed — they should not flare out or drift toward the body.
• The bar arcs toward the forehead; if it travels behind the head it has become a pullover, not a skull crusher.
• Use a spotter for heavier sets — the close grip and behind-head position is one of the more failure-prone bench positions.
• A straight bar is harder on the wrists than an EZ bar; if wrist discomfort sets in, switch to EZ-Bar Skullcrusher.