The skull crusher exercise is also called a lying triceps press or a lying triceps extension. It is an isolation exercise. It targets only your triceps muscles, which are the muscles on the back of your upper arm. You may want a spotter during this exercise; it's called the skull crusher for a reason.
Equipment
You typically do the skull crusher exercise on a flat bench, but you can do it on the floor. You'll need a barbell, EZ curl bar or dumbbells. An EZ curl bar is shorter and lighter than most barbells, making it easier to handle. It also has angled hand grips, which are more comfortable for some users. Dumbbells are not used as often as a barbell for this exercise, but you can use dumbbells if you want to focus on each arm individually.
The Eccentric Movement
Lie on your back on a flat bench. Hold a barbell overhead with your arms fully extended, perpendicular to the floor. Keep your upper arm still throughout the movement. It should remain perpendicular to the ground and not push forward. Inhale and lower the bar toward your head by bending your elbows. Point your elbows up toward the ceiling. Don't let them flare out to the sides.
The Concentric Movement
Continue lowering the bar until it is about 1 inch above your forehead. Pause for a count then exhale and press the bar back up. At this point, it is easy to let your upper arms fall forward, resulting in your elbows pointing forward instead of up. Focus on keeping your upper arms still. Press the weight all the way up until your arms are fully extended. Pause for a count before lowering the weight again.
Warnings
This exercise is called the skull crusher for obvious reasons. If you allow the bar to drop too quickly, it will knock you on the forehead. Start with light weight and gradually increase the resistance as you become stronger. Use a spotter if one is available. The spotter should stand behind you with a split leg stance. She should bend her knees to lower her body so she can comfortably place her hands, with the palms facing up, under the barbell. As you move the barbell, her hands should follow the motion without touching the bar. She should only touch the bar if you lose control or can't press the weight up.
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