EZ Bar Skull Crusher

EZ Bar Skull Crusher Exercise Description

The EZ Bar Skull Crusher is a lying triceps extension that trains elbow extension with the EZ bar’s semi‑pronated grips to keep the wrists in a comfortable, aligned position. Primary emphasis is on the triceps brachii (all three heads), with the anconeus assisting and the shoulders/scapular stabilizers maintaining arm position on the bench. The movement is performed by hinging at the elbows while keeping the upper arms relatively stationary, minimizing shoulder motion to keep tension on the triceps. A controlled range of motion—lowering the bar toward the forehead or slightly behind the head—promotes consistent technique without contact with the skull. Proper setup (neutral spine, feet planted, shoulder blades set) and steady tempo help protect the shoulders and wrists while maximizing triceps involvement.

Muscle Groups: Triceps
Target Muscles: Triceps Brachii - Long Head
Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Medial Head
Stabilizing Muscles: Deltoid - Anterior, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Arms, Upper Arms
Body Surface: Back
Body Symmetry: Bilateral
Equipment: EZ Barbell
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Elbow Extensors
Joint Involvement: Single-joint
Muscle Location: Inner Tricep
Movement Direction: Other
Muscle Position: Posterior
Gender: Male

How To Do The EZ Bar Skull Crusher Exercise

‘- Lie supine on a flat bench with feet planted and a neutral spine.
– Retract and lightly depress the shoulder blades to stabilize the shoulders.
– Grip the EZ bar on angled sections with an overhand, semi‑pronated grip; hands roughly shoulder‑width; wrists straight.
– Start with arms extended above the shoulders (elbows near full extension without hyperextending).
– Keep upper arms mostly vertical; elbows point toward the ceiling throughout.
– Inhale and bend only at the elbows to lower the bar toward the forehead or slightly behind the head under control.
– Stop before the bar touches the head or the shoulders roll forward; maintain upper‑arm position.
– Exhale and extend the elbows to return the bar to the start position, keeping wrists neutral and elbows tracking in line.
– Maintain head, hips, and feet anchored; avoid flaring elbows or moving the upper arms.
– After completing the movement, carefully return the bar to a rack or safe position.

EZ Bar Skull Crusher Tips

‘- Plant your feet and maintain a neutral spine to create a stable base on the bench.
– Retract and lightly depress your shoulder blades before starting and keep them set to stabilize the shoulders.
– Grip the EZ bar on the angled sections with an overhand, semi‑pronated grip about shoulder‑width, keeping your wrists straight.
– Start with your arms extended above your shoulders, with elbows near full extension but not hyperextended.
– Keep your upper arms mostly vertical and elbows pointing toward the ceiling; hinge only at the elbows during the movement.
– Inhale as you lower the bar under control toward your forehead or slightly behind your head.
– Stop the descent before the bar touches your head or your shoulders roll forward, maintaining your upper‑arm position.
– Exhale as you extend your elbows to return the bar to the start position, keeping wrists neutral and elbows tracking in line.
– Keep your head, hips, and feet anchored and avoid flaring your elbows or moving your upper arms.
– After the set, carefully return the bar to a rack or safe position instead of letting it drop out of control.

EZ Bar Skull Crusher Beginner Introduction

The EZ Bar Skull Crusher is a lying arm exercise using an EZ‑shaped bar to emphasize the back of the upper arms. It revolves around bending and straightening the elbows while the upper arms stay almost fixed in place, so most of the work centers on the triceps. The bar follows a path toward the face or slightly beyond the head, which encourages a consistent movement pattern without actually touching the skull.

Because the EZ bar offers angled hand positions, the wrists rest in a more natural alignment compared with a straight bar. Muscles around the shoulder blades help hold the arms steady on the bench, while a stable body position and smooth, controlled motion support comfort at the shoulders and wrists. This style of lying triceps extension is often chosen when the goal is to concentrate effort on elbow extension and keep the triceps working throughout the entire range of motion.