EZ-Bar Skullcrusher
EZ-Bar Skullcrusher turns a wrist-friendly angled bar into elbow strength that finishes presses — ready for real load and honest reps.
How to do EZ-Bar Skullcrusher
- 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.
- 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.
- Lift the bar back to the starting position by extending the elbow and exhaling.
- Repeat.
EZ-Bar Skullcrusher Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Keep the wrists stacked before chasing extra load.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Slow the eccentric before you add another plate.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Small collar plates give a usable jump on this bar.
The other half of the week
First plan free
Training is half the prescription
A session tells your triceps to adapt. The week you eat decides whether they can. FitFocus writes that week against your own calorie and macro numbers, in about a minute, for free.
- Included: Seven days solved against your calorie and macro targets
- Included: Diet type and allergies applied before the plan is written
- Included: Built from the same profile as your workout plan, on one account
- Days
- 7
- Meals / day
- 3-6
- Diet types
- 5
- Exclusions
- 6
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Common EZ-Bar Skullcrusher Mistakes
Assuming the curved bar removes the need for control
The bar spares the wrists, not the elbows, so keep the tempo honest.
Cutting the stretch short at the bottom of the rep
Let the elbow bend fully so the long head actually gets loaded.
Easier and Harder Than EZ-Bar Skullcrusher
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EZ-Bar Skullcrusher — Frequently Asked Questions
How do you do the EZ-Bar Skullcrusher?
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. 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. Lift the bar back to the starting position by extending the elbow and exhaling. Use an EZ bar and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the EZ-Bar Skullcrusher work?
The EZ-Bar Skullcrusher primarily targets the triceps. It is classified as a arms exercise and is performed with an EZ bar.
How many sets and reps of the EZ-Bar Skullcrusher should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Slow the eccentric before you add another plate. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the EZ-Bar Skullcrusher good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the EZ-Bar Skullcrusher?
Try the Dumbbell Seated Kickback, Cable Kneeling Triceps Extension or the Bodyweight Kneeling Triceps Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
