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ArmsBarbellIsolation — elbow extension

Skull Crusher

Reviewed by Bryan Cortez, MS

Upper arms angled back, elbows quiet — stretch the long head, don't grind the joint.

Rep Sweet Spot
8-15
Sets
2-3
sets
RIR
1-2

How 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

No-Fly Zone

under 5 reps (elbow strain climbs fast as you go heavy)

Programming

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If it hurts

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The Evidence

Builds the triceps long head with free-weight loading. NOT the most joint-friendly option — elbow-dependent.

SFR — 2.3

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.