GymPlan AI
Exercises › Triceps › Skull Crusher

Skull Crusher

Skull Crusher is a beginner isolation barbell exercise that mainly works your triceps, with help from your forearms.

💪 Triceps🏋️ Barbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Skull Crusher: starting position
Starting position
Skull Crusher: end position
End position

How to do the skull crusher

  1. Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
  2. Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
  3. Lift the bar back to the starting position by extending the elbow and exhaling.
  4. Repeat.

Muscles worked

Primary: TricepsSecondary: Forearms

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Track your skull crusher with GymPlan AI

Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.

Start your free trial

Skull Crusher alternatives

Exercises that train the same main muscle, including options with other equipment.

Triceps PushdownCable · BeginnerTate PressDumbbell · IntermediateBody Tricep PressBodyweight · BeginnerLying Triceps PressBarbell · IntermediateMachine Triceps ExtensionMachine · BeginnerBand Skull CrusherBand · Beginner

FAQ

What muscles does the skull crusher work?

It mainly works your triceps; your forearms assist.

How many sets and reps of skull crusher should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the skull crusher good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More triceps exercises →