Barbell Skull Crusher
Expert Advice
Keep your upper arms perpendicular to the floor throughout the exercise to isolate the triceps effectively.
How-to-do Steps
- Lie on a flat bench with a barbell, and extend your arms straight above your chest.
- Slowly lower the barbell towards your forehead by bending your elbows.
- Extend your elbows to raise the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Track Barbell Skull Crusher in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Barbell Skull Crusher primarily targets the Triceps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps80%
Secondary
Shoulders15%
Chest5%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What does Barbell Skull Crusher work?
This exercise directly targets your triceps, with secondary activation in your shoulders and chest. It is one of the most popular triceps exercises in the gym and uses a barbell.
What is the most common mistake with Barbell Skull Crusher?
The biggest mistake is flaring your elbows out instead of keeping them tucked close to your body. Slow down, focus on feeling the triceps work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Barbell Skull Crusher?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Pick a weight that makes the last 2 to 3 reps feel challenging but doable with good form. Track your sets in the FitAI app to make sure you are progressing over time.
What can I do instead of Barbell Skull Crusher if I don't have a barbell?
You can substitute dumbbells or a heavy resistance band and still target your triceps effectively. The key is keeping the same movement pattern and range of motion. The resistance source matters less than how you control the movement.
