Skull Crusher

How to perform the Skull Crusher

1. Lie on a flat bench and press the load to lockout directly over the shoulders — not over the face.
2. Keep the upper arms angled slightly back toward the head so tension stays on the triceps rather than at the bottom of the rep.
3. Lower the load by bending the elbows only, bringing it to a point just above the forehead or just behind the head.
4. Extend the elbows to drive the load back up along the same arc; the upper arms stay in their fixed angle for the entire set.
5. Avoid drifting into a close-grip press by letting the upper arms straighten vertically — that recruits the chest instead.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Letting the upper arms straighten vertically through the rep, which turns the lift into a close-grip press.
• •Lowering the load to the forehead and stopping there reflexively — the bar should reach a useful range, not a fear distance.
• •Flaring the elbows out wide on the descent.
• •Pressing back to lockout with the chest instead of extending the elbows.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.