Skull Crusher
Reviewed by Bryan Cortez, MS
Upper arms angled back, elbows quiet — stretch the long head, don't grind the joint.
Coaching profile
free-weight extension. This page is the practical coaching layer: use it for setup, cues, programming, pain-free adjustments, and substitutions. The complete biomechanics tier list lives on the muscle page.
How the rankings are built →Demonstration
Demonstration production queue
The written coaching card is ready. The owned video is next.
Physique Skool is filming one canonical demonstration per exercise. Until this movement is published, use the setup, execution, common errors, programming, and substitutions below.
Browse Physique Skool on YouTubeHow to do it
Setup
- Lying on a bench, EZ-bar over the forehead, elbows pointing up, upper arms angled slightly back.
Execution
- Lower the bar to/behind the forehead by bending only the elbows, then extend; keep the upper arms still and angled back to keep tension on the long head.
Common Errors
- Flaring the elbows out
- Moving the upper arms (turning it into a press)
- Going too heavy and stressing the elbows
- Bouncing at the bottom
Cues That Work
- Keep the upper arms angled back; bend only at the elbows; reach the bar behind the head
No-Fly Zone
under 5 reps (elbow strain climbs fast as you go heavy)
Programming
Sequence priority
Late
Single-joint isolation but elbow-stressful — late on push/arm day; the heaviest free-weight long-head builder.
Progression
Model — Double
Fallback model — Triple
Double progression: 8→12, then add 2.5-5 lb. Stop adding load the moment the elbows complain.
Best program fit
Push, Upper
Load increments
If it hurts
Pain is information, not a challenge to push through. Stop the set if pain is sharp, worsening, or changes how you move. These are exercise-selection options, not medical diagnosis or rehabilitation advice.
Work down this list in order. Stop at the first change that removes the pain.
Step 1
Setup tweaks
Bar to forehead vs behind the head (more stretch); EZ-bar vs straight; upper-arm angle.
Step 2
ROM / tempo / bias
Slow eccentric; pause at the stretch; keep continuous tension (don't rest at lockout).
Step 3
Implement swap
Overhead cable/dumbbell extension (elbow-friendlier), or pushdown if the elbows hurt.
Substitutions
Approved fallback
Overhead cable/dumbbell extension (elbow-friendlier), or pushdown if the elbows hurt.
Compare all triceps optionsThe Evidence
Builds the triceps long head using free weights. It is not the most joint-friendly option and depends on elbow tolerance.
SFR — 2.3
Put the exercise inside a system.
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