Arms · EZ Bar
Skullcrushers
How to do the skullcrushers, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- EZ Bar
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie flat on a bench with the EZ bar held above your chest. Bend your elbows to lower the bar toward your forehead. Extend your arms back to the top without letting elbows flare. Focus on tricep engagement.
- 1Lie on a bench with the EZ bar above your chest and bend your elbows to lower the bar toward your forehead; you should feel a stretch in your triceps
- 2Extend your elbows to press the bar back up, squeezing your triceps hard at the top
- 3Keep your upper arms perpendicular to the floor and your wrists neutral for proper alignment
Common mistakes
- Don't let your elbows flare out or drop behind your head
- Avoid moving at the shoulder joint, keep your upper arms stationary
- Don't arch your back or let your wrists bend during the exercise
Muscles worked
The skullcrushers mainly works the triceps, with the upper chest assisting.
- TricepsPrimary
- Upper ChestSupport
- Lower ChestMinor
- Front DeltsMinor
Skullcrushers strength standards
See how your skullcrushers ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM40 lb
Silvere1RM67.5 lb
Golde1RM105 lb
Platinume1RM145 lb
Diamonde1RM170 lb
Champione1RM190 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the skullcrushers for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed April 2026.