What should I feel during Skull crusher (EZ-bar)?

Long-head tricep stretch at bottom; lock out fully at the top.

What are common mistakes with Skull crusher (EZ-bar)?

Flaring elbows wide under load; Using shoulder momentum to start the concentric; Partial range — not reaching full lockout

How do I progress Skull crusher (EZ-bar)?

Add load; incorporate slight shoulder extension at the bottom.

What can I do instead of Skull crusher (EZ-bar)?

DB skull crusher, Cable overhead tricep extension

Skull crusher (EZ-bar)

Lie on bench, grip EZ-bar narrow, lower to forehead by hinging at elbow only.

family=skull crusherpattern=elbow extensionforce=pushmechanic=isolationequipment=free_weight

Muscles

muscle emphasis · training guidance

tricepsPRIME

long head emphasis68

Primary: triceps
Supporting: long head emphasis

Mechanics

Pattern: elbow extension
Equipment: barbell, bench
Geometry: Variable Range
Target feel: Long-head tricep stretch at bottom; lock out fully at the top.
Progression: Add load; incorporate slight shoulder extension at the bottom.
Regression: DB skull crusher at lighter load with neutral grip.

Common errors

Flaring elbows wide under load
Using shoulder momentum to start the concentric
Partial range — not reaching full lockout

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

The barbell version lets you move the most absolute load, while your grip and shoulder girdle stabilize the path.

Substitutions

DB skull crusher
Cable overhead tricep extension

Bench dip Same pattern: elbow extension · Shared equipment: bench
Close-grip bench press Same pattern: elbow extension · Shared equipment: barbell, bench
JM press Same pattern: elbow extension · Shared equipment: barbell
Overhead DB tricep extension Same pattern: elbow extension · Same equipment category: free_weight
Banded pushdown Same pattern: elbow extension

See all 36 triceps exercises in the Atlas

Progression ladder

Beginner / regression: DB skull crusher at lighter load with neutral grip.
Standard: Skull crusher (EZ-bar)
Advanced / progression: Add load; incorporate slight shoulder extension at the bottom.

Atlas metrics

Movement pattern: elbow extension
Primary target: triceps
Supporting muscles: long head emphasis
Equipment: barbell, bench
Joint geometry: Variable Range
Alternatives: 2 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Skull crusher (EZ-bar)?: Lie on bench, grip EZ-bar narrow, lower to forehead by hinging at elbow only.
What should I feel during Skull crusher (EZ-bar)?: Long-head tricep stretch at bottom; lock out fully at the top.
What are common mistakes with Skull crusher (EZ-bar)?: Flaring elbows wide under load; Using shoulder momentum to start the concentric; Partial range — not reaching full lockout
How do I progress Skull crusher (EZ-bar)?: Add load; incorporate slight shoulder extension at the bottom.
What can I do instead of Skull crusher (EZ-bar)?: DB skull crusher, Cable overhead tricep extension