Skull Crusher
Skull Crusher 1RM Calculator
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Skull Crusher Strength Standards (kg)
| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 kg | 0 | 10 | 25 | 45 | 70 |
| 130 kg | 0 | 10 | 25 | 45 | 75 |
| 140 kg | 0 | 15 | 30 | 50 | 80 |
| 150 kg | 0 | 15 | 35 | 55 | 85 |
| 160 kg | 0 | 20 | 35 | 55 | 90 |
| 170 kg | 0 | 20 | 40 | 60 | 95 |
| 180 kg | 0 | 25 | 45 | 65 | 100 |
| 190 kg | 0 | 25 | 45 | 70 | 105 |
| 200 kg | 0 | 25 | 50 | 70 | 110 |
| 210 kg | 0 | 30 | 50 | 75 | 115 |
| 220 kg | 0 | 30 | 55 | 80 | 120 |
How to Perform the Skull Crusher
Lie on a flat bench holding an EZ-bar or straight barbell with a narrow grip, arms extended straight above your chest. Keeping your upper arms stationary and perpendicular to the floor, bend at the elbows to lower the bar toward your forehead or just behind the top of your head. When your forearms are just past parallel to the floor, reverse the motion and extend your arms back to the starting position by contracting the triceps.
Muscle Activation
The skull crusher is one of the most effective isolation exercises for the triceps because it trains the long head through a stretched position, which is critical for complete tricep development. All three heads of the triceps, the long head, lateral head, and medial head, contribute to elbow extension during this movement. Lowering the bar behind the head rather than to the forehead increases the stretch on the long head.
Common Mistakes
- Flaring the elbows out wide, which reduces tricep isolation and can stress the elbows.
- Moving the upper arms during the exercise, which turns it into a close-grip press rather than an isolation movement.
- Lowering the bar directly to the forehead rather than slightly behind the head, which limits the stretch on the long head.
- Using too much weight and compensating with momentum or shoulder movement.
Variations
Dumbbell skull crushers allow independent arm movement. Incline skull crushers increase the stretch on the long head. Cable skull crushers provide constant tension. Overhead tricep extensions, while not technically skull crushers, train the triceps in a similar stretched position and are an excellent alternative.
Programming Tips
Perform 3-4 sets of 10-15 reps, 1-2 times per week. Start with lighter weights to protect the elbow joints and gradually increase loading. Skull crushers pair well with bicep exercises in superset fashion. If you experience elbow pain, try using an EZ-bar or dumbbells for a more joint-friendly grip angle.