Exercises / strength

Skull Crushers

Lying tricep extension — one of the most effective exercises for building overall tricep mass. Targets all three heads with particular emphasis on the long...

Difficulty

intermediate

Simple cues for better reps

Keep the upper arm position steady while the elbow extends.
Reach full lockout under control and squeeze the triceps.
Lower slowly so the elbow stays comfortable.
Keep wrists straight and avoid turning the rep into a press unless that is the goal.

Common mistakes

What to avoid

Letting elbows flare or drift

Use less load and keep the elbows pointing in a consistent direction.

Using shoulders to move the weight

Lock in your upper arm angle and make the elbow extension the main action.

Bouncing out of the stretched position

Control the bottom and reverse smoothly to protect the elbow.

How it should feel

Know when your form is on track

Target areas

Triceps should feel loaded through the back of the upper arm.
Elbows should feel warm and controlled, not irritated.

Good signs

You can squeeze hard at lockout.
Rep speed stays controlled from start to finish.

Warning signs

Sharp elbow pain or wrist strain.
Shoulders taking over before the triceps fatigue.

Progressions

Make it easier

Use a cable, band, or lighter dumbbell variation for a friendlier resistance curve.
Shorten the range slightly if the stretched position irritates your elbows.

Make it harder

Add reps or a lockout pause before adding load.
Use a longer-overhead variation to challenge the long head.

Best alternatives

Tricep Pushdown

Easy to scale and generally elbow-friendly.

Overhead Tricep Extension

Biases the long head through a bigger stretch.

How to Perform

Lie on a bench with an EZ-bar or straight bar, arms extended above your chest
Keep your upper arms angled very slightly back (toward your head)
Lower the bar by bending your elbows, bringing it toward the top of your head or just behind it
Extend back to the start position by squeezing your triceps
Keep your elbows pointing at the ceiling throughout

Tips

Keep your elbows pointing at the ceiling and shoulder-width apart — flaring them out is the most common form mistake
No barbell? Dumbbells work well, or use a cable machine lying on a bench for constant tension
Use a 3 second descent and a 1-2 second press — the slow lowering phase under stretch is what makes this exercise so effective
Going too heavy and losing elbow control is dangerous — start lighter until the movement pattern is locked in
Feel the stretch in all three tricep heads at the bottom and squeeze to full lockout at the top — the triceps should burn, not your elbows

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Barbell	EZ curl bar reduces wrist strain during the extension	Olympic EZ Curl Bar	Read Review
Weight Bench	Flat bench provides the stable base you need for lying extensions	Flybird Adjustable Bench	Read Review
Weight Plates	Progressive loading for steady tricep development	Bodymax Olympic Plates	Read Review

Frequently asked questions

Are Skull Crushers good for beginners?

Yes, as long as you choose a version and load you can control. Start conservatively, learn the setup, and only progress when the target muscles are doing the work without joint discomfort.

How heavy should I go on the Skull Crushers?

Use a weight that leaves 1-3 good reps in reserve for most working sets. If your range shortens, momentum increases, or you stop feeling the target muscles, reduce the load.

What can I use if I do not have a Barbell?

Use one of the listed alternatives that trains the same pattern. The exact tool matters less than matching the movement, controlling the rep, and progressing gradually.

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