Barbell Skull Crusher
A lying barbell tricep extension that lowers the bar toward the forehead or behind the head to build tricep size and strength.
How to do it
- 1Lie on a flat bench with your feet flat on the floor and hold the bar with a shoulder-width, overhand grip, arms extended above your chest.
- 2Keeping your upper arms stationary and pointed toward the ceiling, bend your elbows to lower the bar with control toward your forehead or just behind your head.
- 3Once your forearms are roughly parallel to the floor, extend your elbows to press the bar back to the starting position.
Common mistakes
- Letting the elbows flare outward as the bar lowers, which strains the shoulders and takes tension off the triceps.
- Losing control of the bar path on the way down, which risks striking the head or face.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Barbell Skull Crusher safe for beginners?
The Barbell Skull Crusher is tagged intermediate, meaning it generally works best once you already have some push training experience. If you're new to training, building a base with the Overhead Dumbbell Tricep Extension first is a reasonable place to start.
See the Overhead Dumbbell Tricep ExtensionWhat muscles does the Barbell Skull Crusher work?
The primary mover is your triceps. As a push movement, it also involves your chest and shoulders.
What can I substitute if I don't have barbell or bench for the Barbell Skull Crusher?
The Diamond Push-Up targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have barbell or bench available.
See the Diamond Push-UpRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.