At a glance
- Main muscle
- Triceps
- Equipment
- Barbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Intermediate
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Lower the EZ-bar behind your head.
- Upper arms angled slightly back.
- Elbows tucked in.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Lots of tension in the stretch and easy to load; with sensitive elbows choose the dumbbell or cable version.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- EZ-Bar Overhead Extension · Barbell · rating A
- Dumbbell Skull Crusher · Dumbbell · rating A
- Overhead Cable Triceps Extension · Cable · rating S
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the skull crusher.
Let Mitta set the weight.
Mitta plans the skull crusher with a weight and rep target for every set, worked out from your last sessions.
Questions about the
skull crusher
What muscles does the skull crusher work?
The skull crusher mainly trains your triceps.
How many reps of the skull crusher should I do?
Mitta plans the skull crusher at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the skull crusher?
Good alternatives that train the same muscle are the EZ-bar overhead extension, dumbbell skull crusher and overhead cable triceps extension.
Is the skull crusher good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the skull crusher have rating A?
Lots of tension in the stretch and easy to load; with sensitive elbows choose the dumbbell or cable version.