Skull Crushers with Olympic Bar
Classic isolation movement for building tricep size and strength.
ArmsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: triceps. Secondary: shoulders |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~28 kcal |
How to do it
- Lie on a bench holding an Olympic bar above the chest with arms extended.
- Bend the elbows to lower the bar toward the forehead or just behind the head.
- Extend the arms back to the starting position.
- Keep the upper arms stationary.
- Repeat for desired reps.
Equipment
- Olympic Bar
- Bench
Coaching tips
Benefits
Classic isolation movement for building tricep size and strength.
Common mistakes
Avoid flaring the elbows or moving the upper arms.
Make it harder
Increase weight or add a pause at the bottom.
Make it easier
Use an EZ bar or lighter load.
Breathing
Inhale as you lower, exhale as you extend.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore arms exercises
Bicep Wall Stretch
Beginner · 3 sets × 20-40 secondsReverse Wrist Curl with Water Bottles
Beginner · 3 sets × 12-15 repsSeated Forearm Flexion with Resistance Band
Beginner · 4 sets × 40 repsSingle Dumbbell Preacher Curl
Beginner · 3 sets × 12 repsTricep extension with pulley rope on sit up bench
Advanced · 4 sets × 20 repsSingle Dumbbell Behind the Back Tricep Toner
Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.