Upper body · Triceps

Skull crusher

How to do the lying EZ-bar skull crusher (French press): arm position, how low to go, common mistakes and elbow-friendly variations.

The skull crusher, also called the lying French press, is done on a bench: with your arms pointing at the ceiling, you bend your elbows to lower the bar toward your forehead or behind your head, then straighten them again. It is a classic triceps exercise that allows fairly heavy loads, but you need to look after your elbows.

Muscles worked

All three heads of the triceps. If your upper arms are angled slightly back, the long head stretches more and works harder.

How to do it

1. Lie on a flat bench with an EZ bar, grip at shoulder width or slightly narrower.
2. Straighten your arms over your chest and angle them slightly back toward your head.
3. Bend only your elbows to lower the bar toward your forehead or just past your head.
4. Keep your elbows pointing at the ceiling, without flaring them.
5. Straighten your arms to return to the start.

Common mistakes

• Moving your shoulders, turning it into a press or pullover.
• Elbows flaring out to the sides.
• Lowering too fast toward your face.
• Straight bar with uncomfortable wrists: the EZ bar is friendlier.

Variations and progression

• Dumbbells: each arm works independently and the wrists move freely.
• Incline bench: more stretch on the long head.
• Low cable: constant tension.

Use 8–12 reps and add weight gradually.

Precautions

It loads the elbow and wrist. If your elbow hurts, switch to the cable triceps pushdown with a rope, which is usually better tolerated.

Alternatives with less joint load

They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.

• Cable triceps pushdown · Elbow extension
  • Elbow

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.