Seated Barbell Skull Crusher

Starting position

1. Sit on a bench with the backrest upright, feet planted on the floor.
2. Hold a barbell or EZ bar with an overhand grip about 20–30 cm wide.
3. Raise the bar overhead with straight arms, elbows pointing forward.
4. Back against the pad, core braced, head neutral.

Execution

1. Inhale and bend your elbows, slowly lowering the bar behind your head.
2. Upper arms stay still and nearly vertical; elbows stay about grip-width apart.
3. Lower until you feel the triceps stretch, without touching your neck.
4. Exhale and extend your arms to bring the bar back overhead.

Common mistakes

• Elbows flaring out — the triceps lose the load and the joints take it.
• Arching and leaning back — the lower back takes extra stress.
• Grip too wide — awkward for the wrists and the range gets shorter.
• Dropping the bar — it can hit your neck, and the tendons take a jolt.

Beginner tips

• An EZ bar is the most comfortable option: it puts the wrists in a more natural position.
• Get the bar overhead from your thighs as in a seated press, or have a partner hand it to you.
• Start with a light bar and 10–12 slow reps.

Alternatives

• Seated Dumbbell Skull Crusher — easier to get the weight into position
• Lying Barbell Skull Crusher — the back is fully unloaded
• Triceps Rope Pushdown — even load and safer for the neck