Lying Barbell Skull Crusher

Starting position

1. Lie on a flat bench with your feet on the floor and your head near the end of the bench.
2. Hold a barbell or EZ bar with an overhand grip about 20–30 cm wide.
3. Straighten your arms over your chest, then tilt them slightly back towards your head.
4. Shoulder blades and hips stay on the bench, core braced.

Execution

1. Inhale and bend only at the elbows, lowering the bar towards your forehead or just behind your head.
2. Elbows point at the ceiling and stay about grip-width apart.
3. Stop 2–3 cm from your head without touching it.
4. Exhale and extend your arms back to the start without snapping the elbows into lockout.

Common mistakes

• Elbows drifting apart — the chest and shoulders take over and the elbows suffer.
• Bar travelling to the chest instead of the head — it turns into a close-grip press.
• Lowering too fast — real risk of the bar hitting your face.
• Grip too wide — wrists and elbows work at an awkward angle.

Beginner tips

• Use an EZ bar if you can — it's easier on the wrists.
• Start with a light bar and lower it slowly, over 2–3 seconds.
• Ask a partner to hand you the bar and take it back after the set.

Alternatives

• Lying Dumbbell Skull Crusher — freer wrists, easier to choose the weight
• Triceps Rope Pushdown — safer, no weight over your face
• Close-Grip Barbell Bench Press — lets you work with heavier weight