Barbell Skull Crusher

Barbell Skull Crusher is an isolation exercise that primarily targets the triceps brachii - specifically all three heads: the long head, lateral head, and medial head. It is an intermediate-level exercise often included in upper body or arm-focused workouts.

This exercise is typically performed lying on a flat bench while holding a barbell above the chest, then lowering it towards the forehead in a controlled motion. It is known for delivering targeted triceps overload, making it effective for both hypertrophy and strength development.

Skull crushers are best performed with strict form and moderate to heavy weight. While the barbell allows for heavier loading than dumbbells, it requires proper elbow and shoulder stability to avoid stress on the joints. It can be done with a straight bar or EZ curl bar, with the latter being easier on the wrists.

1. Lie flat on a bench with your feet planted firmly on the ground.
2. Hold a barbell with a shoulder-width grip and extend your arms fully above your chest.
3. Keep your elbows stationary and pointed upward throughout the movement.
4. Slowly lower the barbell toward your forehead or slightly behind it by bending only at the elbows.
5. Stop when your forearms are roughly parallel to the ground or just before the bar touches your forehead.
6. Reverse the movement by extending your elbows to bring the barbell back to the starting position.
7. Repeat for the desired number of reps while maintaining control and elbow stability.

Barbell Skull Crusher is a medium to high risk exercise, particularly for the elbows and wrists. While it isolates the triceps well, improper form or excessive weight can place significant stress on the elbow joints and connective tissue.

One of the most common issues is elbow pain from flaring or uncontrolled lowering. This can be avoided by keeping the elbows tucked and using a weight that allows full control. Wrist discomfort can also occur, especially with a straight bar — switching to an EZ curl bar may help reduce strain.

To prevent injury, warm up thoroughly, don’t lock out the elbows at the top, and avoid lowering the bar too quickly. Beginners may benefit from starting with lighter weights or dumbbell variations before progressing to a barbell.