Skull Crusher
The skull crusher is an isolation exercise that primarily trains the triceps, with the forearms assisting. Equipment: barbell and bench. Suited to intermediate lifters.
- Primary muscles
- Triceps
- Secondary muscles
- forearms
- Muscle group
- arms
- Equipment
- barbell and bench
- Movement pattern
- Isolation
- Difficulty
- Intermediate
- Also searched as
- skull crushers, skullcrusher, lying tricep extension
Complete skull crusher guides
- Proper formSkull Crusher: Proper Form, Step by StepClear, safety-first skull crusher form guide: setup, execution cues, breathing, tempo, weight guidance, common mistakes and fixes.
- Muscles workedSkull Crusher: Muscles Worked and Best AlternativesSkull crushers primarily target the triceps (long and lateral heads). Learn which muscles are worked, where it fits in a program, safety cues, and 4 solid alternatives.
- Sets and repsHow Many Sets and Reps for the Skull Crusher?Clear, evidence-aware guidance on sets, reps, frequency, progression, and when to add weight versus reps for skull crushers (triceps extension). Practical templates and safety notes.
- Common mistakesThe Most Common Skull Crusher Mistakes (and How to Fix Them)Fix the 6 most common skull crusher mistakes: elbow flare, too much weight, short ROM, wrist bend, shoulder drift, and fast tempo — why they happen and one fix each.
- At-home alternativesSkull Crusher Alternatives at Home (Minimal Equipment)Practical at-home skull crusher substitutes using bodyweight, dumbbells, and bands. What each preserves, what they lose, and when to return to the gym.
Related exercises
Train the same muscles or the same movement pattern.
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