EZ Bar Skullcrusher Video Guide

Exercise Profile

  • Strength
  • EZ Bar
  • Isolation
  • Push
  • Intermediate
  • None
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Triceps Exercises Diagram Target Muscle Group

Exercise Instructions

  1. The EZ bar lying tricep extension (AKA skullcrusher) is one of the best tricep building exercises there is. If you get wrist pain doing a regular skullcrusher, you should use the EZ bar. Sit on the end of a flat bench with a barbell on your thighs.
  2. Grip the EZ bar on the inner grips using an overhand grip.
  3. Bring the bar up to your chest and lay down on your back.
  4. Extend your arms straight up above your chest.
  5. Keeping your elbows fixed in place and not pointing out, slowly lower the bar until it is about an inch from your forehead (hence the name skullcrusher!).
  6. Pause, and then slowly extend your arms back to the starting position.
  7. Do not lock your elbows out, and then repeat for desired reps.

​Skullcrusher Tips:

  1. Your elbows should be pointing forward throughout the set - don't let them flare out to the sides.
  2. Also, don't let your elbows come back or forwards during the set, they should stay fixed.
  3. Don't lock your elbows out at the top of the movement as this takes the tension off your triceps.

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9 Comments+ Post Comment

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Posted Fri, 01/17/2014 - 09:17

Weekly one day is the rest is nesescery

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Posted Thu, 08/15/2013 - 17:10

You can do this same exercise with a dumbbell, am i right?

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Posted Fri, 10/04/2013 - 10:24

Yes. If needed, halve the weight and use 2 dumbbells. Just remember to keep good form.

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Posted Tue, 03/26/2013 - 18:03

U can try doing it with slower movements like count to ther while doin the muscle movement I'll feel more pumped up n shreds the muscle

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Posted Thu, 09/13/2012 - 17:42
Avery Addison

well i just started to get serious about lift weights i need some help like a good upper body workout with out taking like 2hours. my friend and i use to do a good workout like |bench press-3sets,8reps||mix hammer/ regular curls-3sets,5 reps||military press 3sets,10-15reps||push ups 3 sets,10reps|<- heavy weights,short rests :I but it isn't making as much progress. so i need to know a great work out to do and we only got pull up bar,bench press,3 dumbbells,1 ez-bar, and mat for push ups(etcs.) PLEASE HELP

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Posted Tue, 03/26/2013 - 18:07

That comment bellow urs was meant to b a reply to u

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Posted Mon, 04/14/2014 - 15:31

Get some good books, with some anatomy in them. Concentrate on "proper form". Try "super sets", like Curls, then Extensions, very short or no break, then another set. do all sets, 3 for beginning. 4 or 5 as you progress. The reasons for the books is to get you to THINK exercizes. always try to do at least 3 different exercizes for each body part you work, but WORK 'em. the more you read about what worked for these athletes, the more you trial and ere, and learn and grow. There's no shortcuts. Do the work. Good Luck. Oh, and by the way, when I was 67, I worked out about 6 hrs daily---warm-ups, "P-90-X", Crunches w/25@ plate (20 sets of 50) on a swiss ball, then finish up with weights on my "Champs" gym. then eat, shower, and take a 3 mile walk. Everyone thought I was in my 40s ! Cougars were disappointed that I was older than they were. Dumb broads and their obsessions ! ha,ha!

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Posted Tue, 07/17/2012 - 04:28
Salman Mohiuddin

Can straight rod be used instead of EZ Bar.

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Posted Sat, 05/05/2012 - 19:52

I found this exercise excellent for keeping technique compared wit say the french press as you can see what you are doing all the way and it also gave a much better pump after in the triceps