Skullcrusher Tutorial: The Ultimate Triceps Builder with an EZ Bar

Looking to carve out stronger, more defined triceps? The skullcrusher is a go-to exercise for targeting those upper-arm muscles, and in this guide, we’ll break down how to do it right using an EZ bar, walking you through the setup, form, and key tips to maximize your triceps gains while keeping your joints safe. Let’s get started.

Why the Skullcrusher Works

The skullcrusher zeros in on your triceps, the muscles at the back of your upper arm, making it a staple for anyone chasing arm strength or aesthetics. Using an EZ bar (a barbell with angled grips) reduces wrist strain compared to a straight bar, letting you focus on the triceps without discomfort. This move isolates the triceps by minimizing chest involvement, giving you a direct path to better arm definition.

How to Do the EZ Bar Skullcrusher

Here’s the step-by-step breakdown to nail your form:

• Set Your Grip: Use a close grip on the EZ bar—hands closer than shoulder-width. Your grip width can vary based on shoulder mobility and anatomy. If you’ve got broader shoulders, you might need a slightly wider grip. Test different widths to find what feels best, but keep it narrow enough to target the triceps.
• Position Your Elbows: Keep your elbows tucked in, not flared out. This ensures your chest stays out of the movement, putting all the focus on your triceps.
• Starting Position: Lie on a flat bench and hold the EZ bar directly above your shoulders, arms fully extended. Grip the bar hard with straight wrists to maintain control.
• Lower the Bar: Bend your elbows in a slow, controlled motion, bringing the bar toward your forehead (hence the name “skullcrusher”). Lower until your elbows are fully flexed or you feel a deep stretch in your triceps—don’t let the bar actually hit your head!
• Power Back Up: Forcefully extend your elbows to push the bar back to the starting position, keeping the movement smooth and deliberate.

Pro Tips for Better Results

• Control Is Key: A slow, controlled descent maximizes triceps engagement and reduces strain on your elbows. Don’t rush the lowering phase.
• Elbow Position Matters: Flaring your elbows brings your chest into play, stealing focus from your triceps. Keep them tucked.
• Adjust for Comfort: If your shoulders feel restricted, tweak your grip width slightly. The goal is a pain-free range of motion.

Why It’s Worth It

The skullcrusher isn’t just about bigger arms—it builds functional triceps strength that helps with pushing movements, like bench presses or overhead presses. Want to round out your arm day? Pair this with moves from The Top 6 Exercises You Need in Your Program for a balanced routine. Worried about elbow strain? Check out Will No Pain, No Gain Lead to Better Results? to understand the difference between good effort and overdoing it.

Level Up Your Triceps Game

Ready to feel the burn? Add the EZ bar skullcrusher to your routine and watch your triceps grow. Watch the full tutorial below for a visual guide, and if you’re in Long Beach, CA, our team at Sculpt Fitness can help you perfect your form with personalized training. Drop a comment—what’s your favorite triceps exercise?