Barbell Skull Crusher
Intermediate
Also known as: Barbell Lying Triceps Extension · Lying Barbell Triceps Extension
Expert Advice
Rest the bar low in your palms rather than near your fingers. This helps keep your wrists straight instead of letting them bend backward.
How-to-do Steps
- Lie face up on a flat bench with your feet planted on the floor.
- Hold the bar above your shoulders with straight arms and a shoulder-width overhand grip.
- Keep your upper arms raised and steady as you bend both elbows together.
- Lower the bar toward your forehead under control, stopping before contact.
- Straighten both elbows to return the bar above your shoulders, then repeat.
Common Mistakes
- Elbows spread outwardFix: keep them tracking forward without forcing them tightly together.
- Lowering too quicklyFix: slow the descent so you can stop the bar safely.
Coach Cues
Upper arms stay stillKeep wrists straightStraighten both elbows
Short reminders to keep in mind during every set.
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
Triceps90%
Secondary
Shoulders5%
Chest5%
Equipment
Barbell
Special Bench
Exercise Type
Strength
Why Level 3?
Intermediate
Controlling a loaded bar near your forehead requires reliable braking and elbow control.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Harder Variation
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.
