# Barbell Skull Crusher

A lying barbell triceps extension targeting all three triceps heads. Used to build elbow extension strength and arm size with strict control.

- Intermediate · Isolation
- Equipment: Barbell, Flat bench
- HD video: https://media.seto.fit/exercises/barbell-lying-triceps-skull-crusher/video/female.mp4
- HTML: https://seto.fit/exercises/skull-crusher-barbell/

## Muscles worked

- Triceps: 10/10

## How to do the Barbell Skull Crusher

1. Lie on a bench, feet flat, and hold a barbell above your shoulders.
2. Bend your elbows, lowering the bar in a curve towards your forehead.
3. Straighten your arms fully to return the barbell to the starting position.
4. Keep your upper arms fixed in place throughout the movement.
5. Repeat this motion to complete another repetition.

### Full technique — 7 steps

1. Lie on a flat bench with feet planted and hold the barbell above your shoulders.
2. Use a shoulder-width overhand grip and straighten your arms without letting elbows drift wide.
3. Set your upper arms slightly back from vertical to keep tension on the triceps.
4. Bend your elbows and lower the bar in an arc toward your forehead or just behind it.
5. Stop when your elbows reach a deep bend and the bar is close without touching.
6. Extend your elbows to drive the bar back to the start position over your shoulders.
7. Finish with the elbows straight and upper arms still mostly fixed in place.

## Common mistakes

- Elbows flaring out wide
- Turning it into a pullover
- Dropping bar straight onto forehead
- Letting upper arms drift backward
- Using excessive body momentum

## Form cues

- Move only at elbows
- Keep wrists straight
- Upper arms stay quiet
- Lower behind forehead if needed

## How much to do

- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Triceps Pushdown (Bar)](https://seto.fit/exercises/triceps-pushdown-bar/), [Triceps Pushdown (Reverse Grip)](https://seto.fit/exercises/triceps-pushdown-reverse-grip/)
- **Dumbbells**: [Dumbbell Skull Crusher](https://seto.fit/exercises/skull-crusher-dumbbell/), [Incline Dumbbell Overhead Triceps Extension](https://seto.fit/exercises/incline-dumbbell-overhead-triceps-extension/)
- **Resistance bands**: [Resistance Band Overhead Triceps Extension](https://seto.fit/exercises/resistance-band-overhead-triceps-extension/), [Single Arm Resistance Band Triceps Pushdown](https://seto.fit/exercises/single-arm-resistance-band-triceps-pushdown/)
- **Machine**: [Ski Erg Triceps Extension](https://seto.fit/exercises/ski-erg-triceps-extension/), [Ski Erg Triceps Pushdown](https://seto.fit/exercises/ski-erg-triceps-pushdown/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Triceps Pushdown (Rope)](https://seto.fit/exercises/triceps-pushdown-rope/) — Beginner
- Easier: [Dumbbell Overhead Triceps Extension](https://seto.fit/exercises/overhead-triceps-extension-dumbbell/) — Beginner
- **This exercise: Barbell Skull Crusher — Intermediate**
- Harder: [Bodyweight Triceps Extension](https://seto.fit/exercises/bodyweight-triceps-extension/) — 70% of bodyweight

## Quick answers

### What muscles does the Barbell Skull Crusher work?

Primary: Triceps 10/10.

### When should I do the Barbell Skull Crusher in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Barbell Skull Crusher?

Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Barbell Skull Crusher?

Cable machine: Triceps Pushdown (Bar), Triceps Pushdown (Reverse Grip). Dumbbells: Dumbbell Skull Crusher, Incline Dumbbell Overhead Triceps Extension. Resistance bands: Resistance Band Overhead Triceps Extension, Single Arm Resistance Band Triceps Pushdown. Machine: Ski Erg Triceps Extension, Ski Erg Triceps Pushdown.

### What is an easier version of the Barbell Skull Crusher?

Dumbbell Overhead Triceps Extension (Beginner), Triceps Pushdown (Rope) (Beginner).

### What is a harder version of the Barbell Skull Crusher?

Bodyweight Triceps Extension (70% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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