EZ Bar California Skullcrusher
EZ Bar California Skullcrusher Exercise Description
The EZ Bar California Skullcrusher is a supine elbow‑extension exercise that targets the triceps brachii (long, lateral, and medial heads). Using the EZ bar’s angled grips places your wrists in a more neutral, comfortable position than a straight bar, helping you maintain alignment through the movement. The pattern is simple: keep the upper arms nearly stationary while the forearms move, bending and extending at the elbows to control the bar. Scapular retraction and a neutral spine create a stable base, while the shoulders, forearms, and core assist with bracing. Lower the bar toward the forehead or slightly behind the head with control, then extend the elbows to return to the start without shifting the upper arms. Emphasis is on smooth tempo, consistent elbow position, and a stable bar path.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Flexor Carpi Ulnaris, Rhomboid Major, Transversus Abdominis, 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 California Skullcrusher Exercise
‘- Lie on a flat bench with feet planted, glutes on the pad, and spine neutral.
– Grip the EZ bar on the angled sections, hands about shoulder‑width or slightly inside; press it to arm’s length over the shoulders.
– Retract and lightly depress the scapulae; keep ribs down and wrists straight.
– Set elbows pointing up and close to shoulder line; keep upper arms nearly vertical.
– Inhale, brace, and bend only at the elbows to lower the bar toward the forehead or just behind the head.
– Pause just short of contact; elbows stay in, wrists remain neutral.
– Exhale and extend the elbows to bring the bar back over the shoulders; avoid aggressive locking.
– Keep head and hips still; do not arch the low back or let elbows flare.
– Re‑rack carefully if using a bench with hooks; maintain control of the bar at all times.
EZ Bar California Skullcrusher Tips
‘- Plant your feet, keep glutes on the bench, and maintain a neutral spine throughout the set.
– Use the EZ bar’s angled grips at about shoulder‑width to keep your wrists in a neutral, comfortable position.
– Retract and lightly depress your shoulder blades while keeping your ribs down before you start the movement.
– Set your elbows pointing up, close to the shoulder line, and keep your upper arms nearly vertical.
– Lower the bar by bending only at the elbows, keeping the upper arms as still as possible.
– Control the descent toward your forehead or just behind your head, using a smooth, steady tempo.
– Pause just short of the bar touching, with elbows tucked in and wrists remaining straight.
– Extend the elbows to bring the bar back over your shoulders, avoiding aggressive locking at the top.
– Keep your head and hips still, avoiding low‑back arching and elbow flare.
– When finished, re‑rack the bar carefully, maintaining control until it is fully on the hooks.
EZ Bar California Skullcrusher Beginner Introduction
The EZ Bar California Skullcrusher is a lying arm-extension movement centered on building the triceps with the help of an angled‑grip bar. Performed on a flat bench with the bar starting above the shoulder line, the exercise revolves around bending and straightening at the elbows while the upper arms remain largely in one place. This creates a strong emphasis on the back of the upper arms, with support from the shoulders, forearms, and core for stability. The EZ bar’s curved handles place the hands in a more natural position, encouraging alignment through the wrists and elbows.
During each repetition, the bar travels in a controlled arc toward the forehead or slightly behind it, then returns to the starting position through deliberate elbow extension. A steady torso, quiet head and hips, and lightly engaged shoulder blades contribute to a solid base so the movement stays smooth and consistent. The overall theme is precision: calm, deliberate motion at the elbows, stable arm positioning, and a bar path that feels repeatable from rep to rep.