Videos
Instructions
- Lie flat on a bench with your feet firmly on the floor.
- Hold the EZ bar with a narrow, overhand grip and extend your arms fully above your chest.
- Slowly bend your elbows to lower the bar toward your forehead while keeping your upper arms stationary.
- Stop just before the bar reaches your forehead, ensuring control throughout.
- Extend your elbows to press the bar back to the starting position.
Technical Tips
- Keep your elbows tucked to target the triceps more effectively.
- Avoid moving your shoulders or flaring your arms outward.
- Lower the bar slowly to maintain control and avoid injury.
Breathing Tips
- Inhale as you lower the bar toward your forehead.
- Exhale as you extend your arms back to the starting position.
Medical restrictions
- Elbow tendinitis or joint pain
- Shoulder impingement or instability
- Post-surgical recovery involving upper limbs
The EZ Bar Skullcrusher is a highly effective isolation exercise designed to target the triceps. Performed lying on a flat bench, this movement emphasizes elbow extension, making it ideal for building upper arm strength and size. The unique angle of the EZ bar reduces strain on the wrists and enhances triceps activation compared to a straight bar. This exercise is commonly used in bodybuilding and strength training routines to develop defined and powerful triceps. Its focused movement pattern allows for heavier loading and improved muscular control. Integrating the EZ Bar Skullcrusher into a routine contributes to improved arm aesthetics and upper body pressing performance.
What muscles do EZ Bar Skullcrushers work?
EZ Bar Skullcrushers primarily work the triceps, specifically targeting all three heads—long, lateral, and medial—for balanced muscle development.
Is the EZ Bar Skullcrusher better than using a straight bar?
Yes, the EZ bar's ergonomic design places less strain on the wrists, making it a safer and more comfortable alternative for many lifters during skullcrushers.
How many sets and reps should I do for EZ Bar Skullcrushers?
For hypertrophy, perform 3 to 4 sets of 8 to 12 reps. Adjust volume and load based on your training goals and experience level.
Can beginners perform EZ Bar Skullcrushers?
Yes, but beginners should start with light weights and focus on mastering proper form to avoid elbow or shoulder strain.