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Skull Crusher (Barbell)

⚡ Quick Reference​

Primary Target: Triceps (all three heads with emphasis on long head)

Equipment: Barbell, flat bench

Difficulty: Intermediate to Advanced

Movement Pattern: Elbow extension (isolation)

Best For: Building tricep mass, improving lockout strength, developing peak tricep contraction

Key Coaching Cues:

  • Keep upper arms stationary and perpendicular to floor
  • Lower bar to forehead or just behind head
  • Drive through triceps to extend elbows
  • Maintain stable shoulder position throughout
  • Control the eccentric portion

Quick Setup:

  1. Lie flat on bench with feet planted
  2. Grip barbell with hands shoulder-width apart
  3. Press bar to starting position (arms extended)
  4. Keep upper arms at slight angle back from vertical
  5. Lower bar toward forehead with controlled motion

🎯 Setup​

Equipment Selection​

Barbell Type:

  • Standard straight barbell (most common)
  • Women's barbell for smaller hands
  • Fixed weight barbell for beginners
  • Olympic barbell for progressive loading

Bench Selection:

  • Flat bench (standard)
  • Decline bench (variation)
  • Floor (for reduced range of motion)

Additional Equipment:

  • Collars to secure weights
  • Spotter for heavier loads
  • Towel or pad for head comfort (optional)

Body Positioning​

Starting Position:

  1. Lie on Bench:

    • Back flat against bench
    • Shoulder blades retracted and down
    • Natural arch in lower back
    • Head supported on bench
    • Eyes looking at ceiling

  2. Foot Placement:

    • Feet flat on floor
    • Hip-width apart or wider
    • Knees bent at 90 degrees
    • Weight distributed evenly
    • Alternative: feet on bench for more core stability

  3. Hip Position:

    • Glutes in contact with bench
    • Hips stable and level
    • No excessive arching
    • Maintain neutral pelvis

Grip Technique:

  1. Hand Spacing:

    • Shoulder-width apart (standard)
    • Slightly narrower than shoulder-width (more tricep emphasis)
    • Too narrow risks wrist strain
    • Too wide reduces tricep activation

  2. Grip Type:

    • Pronated grip (palms away from face)
    • Hands even on bar
    • Thumbs wrapped around bar (safe grip)
    • Wrists neutral, not bent back

  3. Bar Position in Hand:

    • Bar sits in palm, not fingers
    • Wrist aligned with forearm
    • Even pressure across palm
    • Firm but not death grip

Arm Position:

  1. Starting Arm Angle:

    • Arms extended overhead
    • Upper arms at 80-85 degrees from torso (slight angle back)
    • NOT perpendicular to torso
    • Elbows pointing slightly toward feet
    • This angle maintains tension on triceps

  2. Elbow Position:

    • Elbows shoulder-width apart
    • Slight natural flare acceptable
    • Avoid excessive flare
    • Elbows track in consistent path

  3. Shoulder Position:

    • Shoulders packed and stable
    • Shoulder blades retracted
    • Avoid shrugging shoulders
    • Maintain position throughout set

Pre-Movement Checklist​

Before First Rep:

  • Body positioned centrally on bench
  • Grip secure and even on bar
  • Upper arms at proper angle
  • Core engaged
  • Breathing pattern established
  • Weight appropriate for rep range
  • Clear space around forehead
  • Spotter in position (if using heavy weight)

Common Setup Errors:

  • Upper arms perpendicular to torso (reduces tricep tension)
  • Grip too wide or too narrow
  • Feet unstable or dangling
  • Excessive lower back arch
  • Bar too far forward at start
  • Shoulders elevated or tense

🔄 Execution​

Movement Phases​

Eccentric Phase (Lowering)

Movement Mechanics:

  1. Initiate the Descent:

    • Inhale at the top position
    • Begin bending elbows slowly
    • Upper arms remain stationary
    • Movement only at elbow joint
    • Controlled tempo (2-3 seconds)

  2. Midpoint Position:

    • Bar passes eye level
    • Elbows maintain width
    • Upper arms stay angled back
    • Forearms approaching vertical
    • Maintain wrist alignment

  3. Bottom Position:

    • Bar lowers to forehead level OR
    • Bar lowers just behind head (more stretch) OR
    • Bar touches forehead lightly (less recommended)
    • Full tricep stretch achieved
    • Elbows still shoulder-width
    • Upper arms haven't moved from starting angle

Key Technical Points:

  • Upper Arm Stability: This is critical - upper arms must remain stationary
  • Elbow Path: Elbows should not flare excessively outward
  • Speed: Controlled descent, no dropping the weight
  • Stretch: Feel the stretch in triceps, especially long head
  • Safety: Maintain control to prevent bar hitting face/head

Repetition Cadence​

Standard Tempo:

  • 2-3 seconds eccentric (lowering)
  • 0-1 second pause at bottom
  • 1-2 seconds concentric (lifting)
  • 1 second at top before next rep
  • Total time per rep: 4-7 seconds

Tempo Variations:

  1. Slow Eccentric (4-6 seconds down):

    • Increases time under tension
    • Enhances muscle damage stimulus
    • Requires lighter weight
    • Great for hypertrophy

  2. Pause Reps (2-3 second pause):

    • Eliminates stretch reflex
    • Builds strength at bottom
    • Increases difficulty significantly
    • Use 10-20% less weight

  3. Explosive Concentric:

    • Fast, powerful extension
    • Controlled eccentric still maintained
    • Develops explosive strength
    • Maintain form despite speed

  4. Constant Tension:

    • Don't lock out at top
    • Stop just short of full extension
    • Maintains continuous tension
    • Intense metabolic stress

Set Execution Strategy​

First Set (Warm-up):

  • Use 40-50% of working weight
  • 10-12 reps
  • Focus on perfect form
  • Establish movement pattern
  • Assess shoulder/elbow comfort

Subsequent Sets:

  • Maintain consistent form
  • Adjust weight if form breaks down
  • Rest 2-3 minutes between sets
  • Monitor elbow comfort
  • Stop set if pain occurs

Last Rep Technique:

  • Maintain form even when fatigued
  • Don't sacrifice control for extra rep
  • Spotter assists if needed
  • Controlled return to safety position
  • Complete lockout on final rep

Breathing Pattern​

Standard Breathing:

  • Inhale at top (arms extended)
  • Continue inhaling during descent
  • Brief hold at bottom
  • Exhale during extension
  • Reset at top

Alternative Breathing:

  • Inhale at top
  • Hold breath during descent
  • Explode and exhale during lift
  • Quick inhale at top
  • Useful for heavier weights

Breathing Mistakes to Avoid:

  • Holding breath entire rep
  • Breathing too rapidly
  • Exhaling during descent
  • No breathing pattern
  • Shallow chest breathing

💪 Muscles Worked​

Primary Muscles​

Triceps Brachii (All Three Heads):

  1. Long Head:

    • Location: Posterior upper arm, medial side
    • Function: Elbow extension and shoulder extension
    • Emphasis in Movement: HIGH - especially with arms angled back
    • Why It's Targeted: The overhead arm position stretches the long head maximally
    • Development: Adds mass to upper/inner tricep
    • Feel: Deep stretch at bottom, strong contraction at top

  2. Lateral Head:

    • Location: Posterior upper arm, outer side
    • Function: Elbow extension
    • Emphasis in Movement: HIGH - active throughout entire movement
    • Why It's Targeted: Heavily involved in all elbow extension
    • Development: Creates the "horseshoe" tricep appearance
    • Feel: Strong tension during extension phase

  3. Medial Head:

    • Location: Deep to other heads, lower portion of upper arm
    • Function: Elbow extension (especially end range)
    • Emphasis in Movement: MODERATE to HIGH
    • Why It's Targeted: Active throughout extension, especially at lockout
    • Development: Adds density and detail to lower tricep
    • Feel: Continuous tension, prominent during lockout

Secondary Muscles​

Anconeus:

  • Location: Small muscle at elbow
  • Function: Assists elbow extension
  • Role: Stabilizes elbow joint during movement
  • Development: Minimal but consistent activation

Forearm Muscles:

  • Wrist Flexors: Stabilize wrist during movement
  • Wrist Extensors: Maintain neutral wrist position
  • Grip Muscles: Hold bar throughout set
  • Role: Isometric stabilization

Stabilizer Muscles​

Core Muscles:

  • Rectus Abdominis: Stabilizes torso on bench
  • Obliques: Prevent rotation
  • Transverse Abdominis: Deep core stability
  • Role: Maintain stable base for movement

Shoulder Stabilizers:

  • Rotator Cuff: Stabilizes shoulder joint
  • Anterior Deltoid: Maintains arm position
  • Pectoralis Major (Clavicular): Assists arm position
  • Role: Keep upper arm stationary

Scapular Stabilizers:

  • Rhomboids: Maintain scapular retraction
  • Lower Trapezius: Keeps shoulder blades down
  • Serratus Anterior: Stabilizes scapula against ribcage
  • Role: Stable shoulder blade position

Muscle Activation By Phase​

Eccentric Phase (Lowering):

  • All tricep heads: HIGH (lengthening contraction)
  • Long head: Maximal stretch at bottom
  • Forearm flexors: Moderate (grip/wrist stability)
  • Shoulder stabilizers: Moderate to High

Bottom Position:

  • All tricep heads: HIGH (stretched position)
  • Long head: MAXIMAL stretch
  • Core: HIGH (stability during transition)

Concentric Phase (Lifting):

  • All tricep heads: MAXIMAL (shortening contraction)
  • Lateral head: Peak activation
  • Medial head: Increasing activation toward lockout
  • Anconeus: Moderate

Top Position (Lockout):

  • Medial head: HIGH
  • Long head: HIGH (shortened position)
  • Lateral head: MODERATE to HIGH

Muscle Development Benefits​

Hypertrophy Stimulus:

  • Mechanical Tension: HIGH - heavy loads possible
  • Muscle Damage: HIGH - significant eccentric component
  • Metabolic Stress: MODERATE to HIGH - depends on rep range
  • Time Under Tension: HIGH - especially with controlled tempo
  • Stretch-Mediated Hypertrophy: HIGH - excellent stretch on long head

Strength Development:

  • Lockout Strength: Excellent carryover to pressing movements
  • Elbow Extension Power: Direct strength in primary function
  • Joint Stability: Strengthens connective tissues around elbow

Functional Benefits:

  • Pressing Performance: Improves bench press, overhead press
  • Athletic Movements: Throwing, pushing, striking
  • Lockout Ability: Any movement requiring elbow extension
  • Arm Aesthetics: Develops all aspects of tricep

⚠️ Common Mistakes​

Technical Form Errors​

1. Moving Upper Arms (Most Common Error):

The Mistake:

  • Upper arms shift forward during lowering
  • Shoulder extension occurs instead of pure elbow flexion
  • Arms move to perpendicular position
  • Shoulders come off bench slightly

Why It's Wrong:

  • Reduces tricep tension significantly
  • Shifts work to shoulders
  • Loses stretch on long head
  • Makes exercise less effective

The Fix:

  • Focus on keeping upper arms at fixed angle
  • Think "elbows stay in place"
  • Only bend at elbow joint
  • Have spotter watch arm position
  • Use lighter weight if needed for control

Coaching Cue: "Imagine your elbows are pinned in space - only your forearms move"

2. Excessive Elbow Flare:

The Mistake:

  • Elbows drift wide during descent
  • Forearms angle outward at bottom
  • Elbows not tracking vertically

Why It's Wrong:

  • Increases stress on elbow joints
  • Reduces tricep activation
  • Can cause elbow pain
  • Less stable movement path

The Fix:

  • Keep elbows shoulder-width throughout
  • Slight natural flare is OK (not excessive)
  • Think "elbows point straight ahead"
  • Adjust grip width if needed
  • Strengthen stabilizer muscles

Coaching Cue: "Keep your elbows tracking like they're on rails"

3. Bouncing at Bottom:

The Mistake:

  • Dropping weight quickly to forehead
  • Using bounce to reverse direction
  • No control in stretched position
  • Bar touching head/forehead hard

Why It's Wrong:

  • Dangerous - risk of injury
  • Eliminates muscle tension at bottom
  • Reduces time under tension
  • Increases injury risk to face/head

The Fix:

  • Controlled eccentric tempo (2-3 seconds)
  • Pause briefly at bottom if needed
  • Maintain tension throughout
  • Use appropriate weight
  • Never let bar crash into head

Coaching Cue: "Control the descent like you're landing a plane"

4. Incomplete Range of Motion:

The Mistake:

  • Only lowering bar partway
  • Not achieving full elbow flexion
  • Short, choppy reps
  • Stopping at eye level

Why It's Wrong:

  • Reduces stretch stimulus
  • Less muscle development
  • Misses long head emphasis
  • Incomplete strength development

The Fix:

  • Lower to forehead or beyond
  • Achieve full tricep stretch
  • Use lighter weight for full ROM
  • Control full range
  • Feel the stretch at bottom

Coaching Cue: "Bar travels from over chest to past your forehead"

5. Hyperextending Elbows at Top:

The Mistake:

  • Forcing elbows into hyperextension
  • Locking out aggressively
  • Snapping elbows at top

Why It's Wrong:

  • Can damage elbow joints
  • Stresses connective tissues
  • Not necessary for tricep contraction
  • Increases injury risk over time

The Fix:

  • Extend elbows fully but controlled
  • Stop at full extension, don't push beyond
  • Smooth lockout motion
  • Squeeze triceps without forcing joint

Coaching Cue: "Lock out with muscle tension, not joint pressure"

Setup Errors​

6. Improper Starting Angle:

The Mistake:

  • Starting with arms perpendicular to torso
  • Arms angled too far back
  • Inconsistent arm angle between reps

Why It's Wrong:

  • Perpendicular reduces tension on long head
  • Too far back increases shoulder strain
  • Inconsistent technique

The Fix:

  • Start with arms angled slightly back (10-15 degrees)
  • Upper arms point toward wall behind you, not ceiling
  • Maintain this angle throughout all reps
  • Check position between sets

7. Poor Grip Width:

The Mistake:

  • Hands too wide (wider than shoulders)
  • Hands too narrow (inside shoulder width)
  • Uneven hand spacing

Why It's Wrong:

  • Too wide reduces tricep emphasis
  • Too narrow stresses wrists and elbows
  • Uneven grip causes imbalances

The Fix:

  • Shoulder-width or slightly narrower
  • Even spacing from center
  • Adjust based on comfort
  • Test grip during warm-up

8. Unstable Base:

The Mistake:

  • Feet off floor or moving
  • Hips shifting on bench
  • Sliding on bench
  • No shoulder blade retraction

Why It's Wrong:

  • Reduces power transfer
  • Less stable movement
  • Can cause form breakdown
  • Increases injury risk

The Fix:

  • Plant feet firmly on floor
  • Engage core throughout
  • Keep glutes on bench
  • Retract and depress shoulder blades
  • Stay tight and stable

Loading and Programming Errors​

9. Starting Too Heavy:

The Mistake:

  • Using too much weight initially
  • Ego lifting
  • Form breaks down during set
  • Struggling to control descent

Why It's Wrong:

  • High injury risk (face/head/elbows)
  • Can't maintain proper form
  • Reduces muscle activation
  • Negative training adaptation

The Fix:

  • Start with lighter weight than you think
  • Perfect form for 8-12 reps minimum
  • Gradually increase load over weeks
  • Leave 2-3 reps in reserve
  • This is an isolation exercise, not a max effort lift

10. Training Through Pain:

The Mistake:

  • Ignoring elbow pain
  • Pushing through sharp wrist discomfort
  • Continuing with shoulder issues

Why It's Wrong:

  • Can develop chronic tendonitis
  • May cause serious injury
  • Reduces exercise effectiveness
  • Long-term joint damage possible

The Fix:

  • Stop immediately if sharp pain occurs
  • Distinguish between muscle burn and joint pain
  • Address mobility/stability issues
  • Consider variations if persistent discomfort
  • Consult professional if pain continues

Breathing and Tempo Errors​

11. Poor Breathing Pattern:

The Mistake:

  • Holding breath entire set
  • Breathing at wrong times
  • Hyperventilating
  • No conscious breathing pattern

Why It's Wrong:

  • Reduces performance
  • Can cause dizziness
  • Less core stability
  • Inconsistent rep quality

The Fix:

  • Breathe in during descent
  • Exhale during extension
  • Establish rhythm from first rep
  • Practice breathing pattern
  • Stay conscious of breathing

12. Inconsistent Tempo:

The Mistake:

  • Fast, uncontrolled descent
  • Varying rep speed
  • Rushing through set
  • No tempo intention

Why It's Wrong:

  • Reduces muscle tension
  • Less effective stimulus
  • Higher injury risk
  • Inconsistent training stress

The Fix:

  • Choose tempo before set (e.g., 3-1-2-1)
  • Count seconds mentally
  • Focus on control, especially eccentric
  • Film sets to verify tempo
  • Slower is often better for hypertrophy

🔀 Variations​

Equipment Variations​

1. EZ-Bar Skull Crusher:

Description:

  • Use EZ-curl bar instead of straight bar
  • Angled grip naturally

Benefits:

  • More wrist-friendly
  • Reduces wrist strain
  • Slightly different angle of pull
  • Often more comfortable

When to Use:

  • If straight bar causes wrist pain
  • For variety in programming
  • Many lifters' preferred variation
  • Good for higher rep sets

Technical Differences:

  • Grip angle changes slightly
  • May allow slightly closer grip
  • Typically feels more natural
  • See dedicated EZ-bar page for details

2. Dumbbell Skull Crusher:

Description:

  • Use dumbbells instead of barbell
  • Can perform both arms together or alternating

Benefits:

  • Independent arm movement
  • Can address imbalances
  • More freedom of movement
  • Potentially more joint-friendly

When to Use:

  • To fix strength imbalances
  • When barbell causes discomfort
  • For variety
  • Limited barbell access

Technical Differences:

  • Greater stabilization required
  • Each arm works independently
  • Slightly different movement path
  • See dedicated dumbbell page for details

Angle and Position Variations​

3. Decline Skull Crusher:

Description:

  • Perform on decline bench (15-30 degrees)
  • Head lower than hips

Benefits:

  • Increased stretch on long head
  • Different strength curve
  • May feel more stable
  • Increased range of motion possible

Technical Adjustments:

  • Setup on decline bench
  • May need spotter for safety
  • Angle arms back slightly less
  • Control is even more critical

When to Use:

  • Advanced lifters
  • To emphasize long head further
  • For variety in training
  • When targeting maximum stretch

4. Incline Skull Crusher:

Description:

  • Perform on incline bench (15-30 degrees)
  • Head higher than hips

Benefits:

  • Reduces shoulder strain for some
  • Different angle of pull
  • May be more comfortable
  • Unique strength curve

Technical Adjustments:

  • Setup on incline bench
  • Arms may need different angle
  • Typically shorter range of motion
  • Less common variation

When to Use:

  • If flat position uncomfortable
  • For variety
  • Shoulder mobility limitations
  • Experimental training phases

5. Floor Skull Crusher:

Description:

  • Lie on floor instead of bench
  • Reduced range of motion

Benefits:

  • Built-in safety stop (floor)
  • Good for beginners
  • Reduces range if shoulder tight
  • Can't cheat with back arch

Technical Adjustments:

  • Arms stop when elbows touch floor
  • Shorter range of motion
  • May need to adjust weight
  • No leg drive possible

When to Use:

  • Learning the movement
  • Shoulder mobility limitations
  • No bench available
  • Deload periods

To-Head Variation (Landing Point)​

6. To-Forehead Variation:

Description:

  • Lower bar directly to forehead
  • Shortest range of motion

Benefits:

  • Safest learning variation
  • Easiest to control
  • Good for beginners
  • Clear reference point

When to Use:

  • First time learning movement
  • Heaviest weight attempts
  • When fatigued
  • Priority on safety

7. Behind-Head Variation:

Description:

  • Lower bar past forehead to behind head
  • Elbows flex more than 90 degrees

Benefits:

  • Maximum stretch on long head
  • Greater range of motion
  • More hypertrophy stimulus
  • Targets long head maximally

Technical Adjustments:

  • Requires more control
  • Use lighter weight initially
  • Greater injury risk if form breaks
  • Upper arm angle even more critical

When to Use:

  • Advanced lifters
  • Hypertrophy phases
  • Good shoulder mobility
  • After mastering standard form

8. Nose/Chin Variation:

Description:

  • Lower bar to nose or chin area
  • Very short range of motion

Benefits:

  • Can use heaviest loads
  • Minimal injury risk
  • Good for strength focus
  • Easy to control

When to Use:

  • Strength phases
  • Very heavy loads
  • When learning movement
  • Injury prevention priority

Grip Variations​

9. Close Grip Skull Crusher:

Description:

  • Hands closer than shoulder-width
  • Typically 6-8 inches apart

Benefits:

  • Greater tricep activation
  • More lateral head emphasis
  • Increased difficulty
  • Less stable

Technical Adjustments:

  • Ensure wrist comfort
  • May require less weight
  • Harder to stabilize
  • More elbow involvement

When to Use:

  • Advanced lifters
  • Maximum tricep activation goal
  • Variety in programming
  • If comfortable for wrists

Caution:

  • Higher wrist and elbow stress
  • Not suitable for everyone
  • May cause joint pain
  • Start conservative with weight

10. Wide Grip Skull Crusher:

Description:

  • Hands wider than shoulder-width
  • Less common variation

Benefits:

  • Different angle of pull
  • May be more comfortable for some
  • Variation option

Technical Adjustments:

  • Less tricep isolation
  • More stable
  • Can typically use more weight
  • Different muscle emphasis

When to Use:

  • Variety only
  • Not optimal for tricep focus
  • Personal preference
  • Experimentation

Tempo and Technique Variations​

11. Slow Eccentric Skull Crusher:

Description:

  • Extend lowering phase to 4-6 seconds
  • Normal concentric speed

Benefits:

  • Increased time under tension
  • Greater muscle damage
  • Enhanced hypertrophy stimulus
  • Improved control

Programming:

  • Use 70-80% of normal weight
  • Lower rep ranges (6-8)
  • 2-3 sets maximum
  • Once per week maximum

When to Use:

  • Hypertrophy focus
  • Breaking plateaus
  • Improving control
  • Advanced techniques

12. Pause Skull Crusher:

Description:

  • Pause 2-3 seconds at bottom position
  • Eliminate momentum completely

Benefits:

  • Builds strength at weakest point
  • Eliminates stretch reflex
  • Increases difficulty significantly
  • Improves control

Programming:

  • Use 80-90% of normal weight
  • Moderate reps (6-10)
  • Very demanding
  • Builds bottom-position strength

When to Use:

  • Strength focus
  • Improving weak points
  • Advanced training
  • Plateau busting

13. Constant Tension Skull Crusher:

Description:

  • Don't lock out at top
  • Stop just short of full extension
  • Maintain continuous tension

Benefits:

  • Increased metabolic stress
  • Continuous muscle tension
  • Great pump
  • Enhanced hypertrophy

Programming:

  • Lighter weight (60-70% normal)
  • Higher reps (12-20)
  • Burnout sets
  • Metabolic focus

When to Use:

  • Hypertrophy phases
  • Finishing exercise
  • Pump work
  • Volume accumulation

📊 Programming​

Rep Ranges and Loading​

Strength Focus (4-6 reps):

  • Load: 85-90% of 1RM
  • Sets: 3-5
  • Rest: 3-4 minutes
  • Tempo: Controlled eccentric (2-3 sec), explosive concentric
  • Frequency: 1-2x per week
  • Best For: Building maximum strength, improving lockout
  • Notes: Lower rep range for isolation exercise; prioritize perfect form

Hypertrophy Focus (8-12 reps):

  • Load: 70-80% of 1RM
  • Sets: 3-4
  • Rest: 90-120 seconds
  • Tempo: 3-1-2-1 (3 sec down, 1 sec pause, 2 sec up, 1 sec top)
  • Frequency: 2x per week
  • Best For: Building muscle mass, most common approach
  • Notes: Sweet spot for most lifters; balance of load and volume

Muscular Endurance (15-20 reps):

  • Load: 50-65% of 1RM
  • Sets: 2-3
  • Rest: 60-90 seconds
  • Tempo: 2-0-1-0 (moderate speed)
  • Frequency: 1-2x per week
  • Best For: Muscular endurance, pump work, finishers
  • Notes: Higher reps can be very demanding; maintain form throughout

Metabolic/Pump Work (20-30 reps):

  • Load: 40-50% of 1RM
  • Sets: 1-2
  • Rest: 30-60 seconds
  • Tempo: Continuous tension, no lockout
  • Frequency: 1x per week
  • Best For: Metabolic stress, finishing movement, pump
  • Notes: Extremely challenging; mental toughness required

Weekly Programming Structure​

Beginner Program (First 4-8 Weeks):

Week 1-2: Learning Phase

  • Frequency: 1x per week
  • Volume: 2-3 sets
  • Reps: 10-12
  • Load: 50-60% estimated max
  • Focus: Perfect form, controlled tempo
  • Placement: After compound pressing

Week 3-4: Adaptation Phase

  • Frequency: 1-2x per week
  • Volume: 3 sets
  • Reps: 8-12
  • Load: 60-70% estimated max
  • Focus: Increasing load gradually
  • Placement: After compound pressing

Week 5-8: Development Phase

  • Frequency: 2x per week
  • Volume: 3-4 sets
  • Reps: 8-12
  • Load: 70-75% estimated max
  • Focus: Building volume tolerance
  • Placement: Mid-workout or after compounds

Intermediate Program:

Day 1: Strength Emphasis

  • Exercise: Barbell Skull Crusher
  • Sets x Reps: 4 x 6-8
  • Load: 80-85%
  • Rest: 2-3 minutes
  • Notes: Focus on progressive overload

Day 2: Hypertrophy Emphasis

  • Exercise: Variation (EZ-bar or dumbbell)
  • Sets x Reps: 3 x 10-12
  • Load: 70-75%
  • Rest: 90 seconds
  • Notes: Focus on contraction and control

Weekly Structure:

  • Monday: Heavy strength work
  • Thursday: Moderate hypertrophy work
  • 3 days between sessions minimum
  • Alternate variations every 4-6 weeks

Advanced Program:

Undulating Periodization Example:

Week 1:

  • Day 1: 4 x 6 at 85% (Strength)
  • Day 2: 3 x 12 at 70% (Hypertrophy)
  • Day 3: 2 x 20 at 55% (Endurance)

Week 2:

  • Day 1: 4 x 5 at 87% (Strength)
  • Day 2: 4 x 10 at 75% (Hypertrophy)
  • Day 3: 2 x 18 at 60% (Endurance)

Week 3:

  • Day 1: 5 x 4 at 90% (Strength)
  • Day 2: 4 x 8 at 77% (Hypertrophy)
  • Day 3: 3 x 15 at 65% (Endurance)

Week 4: Deload

  • Day 1: 3 x 6 at 75%
  • Day 2: 2 x 10 at 60%
  • No Day 3

Exercise Placement​

Early in Workout (Position 1-2):

  • When: Strength focus priority
  • Why: Maximum freshness for heavy loads
  • Example: After bench press, before accessories
  • Load: Heavier (80-90%)
  • Reps: Lower (4-8)

Mid-Workout (Position 3-4):

  • When: Hypertrophy focus
  • Why: Good balance of energy and fatigue
  • Example: After compounds, before isolation
  • Load: Moderate (70-80%)
  • Reps: Moderate (8-12)
  • Most Common Placement

Late in Workout (Position 5-6):

  • When: Pump work, high rep focus
  • Why: As finisher or burnout
  • Example: Last or second-to-last exercise
  • Load: Lighter (50-70%)
  • Reps: Higher (12-20+)

Not Recommended:

  • First exercise of workout (needs prime movers fresh)
  • Day after heavy pressing (insufficient recovery)
  • Multiple skull crusher variations same day

Progression Strategies​

Linear Progression (Beginners):

Week-to-Week:

  • Add 2.5-5 lbs when hit top of rep range
  • Example: Week 1: 65 lbs x 3 x 10
  • Week 2: 65 lbs x 3 x 12
  • Week 3: 70 lbs x 3 x 10
  • Continue pattern

When to Use:

  • First 3-6 months
  • When coming back from layoff
  • Linear gains still occurring

When to Stop:

  • Can't add weight 2 weeks in row
  • Form breaking down
  • Joint pain developing

Double Progression (Intermediate):

Method:

  • Set rep range (e.g., 8-12 reps)
  • Increase reps before adding weight
  • Example:
    • Week 1: 70 lbs x 3 x 8
    • Week 2: 70 lbs x 3 x 9, 8, 8
    • Week 3: 70 lbs x 3 x 10, 9, 9
    • Week 4: 70 lbs x 3 x 12, 11, 10
    • Week 5: 75 lbs x 3 x 8

When to Use:

  • After linear progression stalls
  • Intermediate lifters
  • More sustainable long-term

Periodization (Advanced):

Block Periodization Example:

Block 1 (4 weeks): Accumulation

  • Focus: Volume
  • Sets x Reps: 4-5 x 10-12
  • Load: 70-75%
  • Goal: Build work capacity

Block 2 (4 weeks): Intensification

  • Focus: Load
  • Sets x Reps: 3-4 x 6-8
  • Load: 80-85%
  • Goal: Increase strength

Block 3 (2 weeks): Realization

  • Focus: Peak
  • Sets x Reps: 2-3 x 4-6
  • Load: 85-90%
  • Goal: Express strength

Deload Week:

  • Volume: -40-50%
  • Load: -20-30%
  • Recovery focus

Volume Recommendations​

Per Session:

  • Beginners: 6-9 total sets (all tricep work)
  • Intermediate: 9-15 total sets (all tricep work)
  • Advanced: 12-20 total sets (all tricep work)

Skull Crushers Specifically:

  • Beginners: 2-3 sets per session
  • Intermediate: 3-4 sets per session
  • Advanced: 4-6 sets per session

Per Week:

  • Beginners: 10-15 total sets (all tricep work)
  • Intermediate: 15-20 total sets (all tricep work)
  • Advanced: 18-25 total sets (all tricep work)

Skull Crushers Specifically Per Week:

  • Beginners: 3-6 sets total
  • Intermediate: 6-9 sets total
  • Advanced: 8-12 sets total

Recovery Considerations:

  • Triceps also worked during all pressing
  • Account for indirect volume
  • More isn't always better
  • Monitor for overuse symptoms

Frequency Guidelines​

Once Per Week:

  • Who: Beginners, those with heavy pressing volume
  • Pros: Adequate recovery, less chance of overuse
  • Cons: Less frequent practice, slower skill development
  • Best For: Starting out, high overall volume programs

Twice Per Week:

  • Who: Intermediate to advanced lifters
  • Pros: Optimal for most, good balance
  • Cons: Requires proper recovery management
  • Best For: Most lifters most of the time
  • Spacing: Minimum 72 hours between sessions

Three Times Per Week:

  • Who: Advanced lifters, careful programming required
  • Pros: Maximum frequency for skill and growth
  • Cons: High recovery demands, overuse risk
  • Best For: Specialization phases only
  • Spacing: Every other day, varied intensity
  • Note: Requires variation in load/volume each day

Deload Protocols​

When to Deload:

  • Every 4-6 weeks
  • Persistent joint soreness
  • Performance plateau or decline
  • Feeling run down
  • Sleep quality declining

Deload Methods:

Option 1: Volume Deload

  • Reduce sets by 40-50%
  • Keep weight same
  • Keep reps per set same
  • Example: Normal: 4 x 10 at 75 lbs → Deload: 2 x 10 at 75 lbs

Option 2: Intensity Deload

  • Keep sets same
  • Reduce weight by 20-30%
  • Keep reps same
  • Example: Normal: 3 x 10 at 75 lbs → Deload: 3 x 10 at 55 lbs

Option 3: Combined Deload

  • Reduce both volume and intensity
  • Cut sets by 30-40%
  • Cut weight by 15-20%
  • Example: Normal: 4 x 10 at 75 lbs → Deload: 2 x 10 at 65 lbs

Option 4: Exercise Swap

  • Replace with easier variation
  • Maintain similar volume
  • Switch to dumbbells or cables
  • Less joint stress

Deload Duration:

  • Typically 1 week
  • Return to normal programming after
  • Should feel refreshed and ready

🔄 Alternatives & Progressions​

Direct Alternatives (Similar Movement Pattern)​

1. EZ-Bar Skull Crusher:

Similarity: 95% - Nearly identical movement Key Differences:

  • Angled grip (more wrist-friendly)
  • Slightly different bar path
  • Often more comfortable

When to Substitute:

  • Wrist discomfort with straight bar
  • Preferred feel
  • Equipment availability
  • Variety in programming

Programming Notes:

  • Can swap 1:1 in programming
  • Similar loading capacity
  • Consider rotating every 4-8 weeks

2. Dumbbell Skull Crusher:

Similarity: 90% - Very similar, more stabilization needed Key Differences:

  • Independent arm movement
  • Greater stabilization demand
  • Can address imbalances
  • Different strength curve

When to Substitute:

  • Fix strength imbalances
  • Barbell causes discomfort
  • Limited equipment
  • Variety in training

Programming Notes:

  • May need slightly less weight
  • Better for higher reps (8-15)
  • Excellent for unilateral focus

3. Cable Overhead Tricep Extension:

Similarity: 85% - Similar stretch, different resistance curve Key Differences:

  • Constant tension throughout
  • Different strength curve
  • Standing or kneeling position
  • More core involvement

When to Substitute:

  • Joint-friendly alternative
  • Prefer cable equipment
  • Constant tension desired
  • Variety in stimulus

Programming Notes:

  • Excellent for higher reps
  • Great finishing exercise
  • Less recovery demand
  • Different equipment requirement

Regression Options (Easier Variations)​

1. Floor Skull Crusher:

Difficulty: Easier Why It's Easier:

  • Reduced range of motion
  • Built-in safety stop
  • Less control needed
  • More stable base

When to Use:

  • Learning the movement
  • Shoulder mobility limitations
  • Injury recovery
  • Building confidence

Progression Path:

  • Master floor variation
  • Transition to flat bench
  • Progress to full range
  • Advance to variations

2. Incline Skull Crusher:

Difficulty: Easier Why It's Easier:

  • Reduced range of motion
  • Less stretch required
  • Reduced shoulder demand
  • More comfortable for some

When to Use:

  • Shoulder mobility issues
  • Working around injuries
  • Variety in angles
  • Transition exercise

3. Close-Grip Bench Press:

Difficulty: Easier (compound movement) Why It's Different:

  • Compound vs. isolation
  • Can use more weight
  • Less isolation of triceps
  • Chest and shoulders involved

When to Use:

  • Building base strength
  • Elbow issues with isolations
  • Strength focus
  • Variation in movement patterns

Progression Path:

  • Build strength with compound
  • Add skull crushers for isolation
  • Progress both movements
  • Balanced development

Progression Options (More Advanced Variations)​

1. Behind-Head Skull Crusher:

Difficulty: More Advanced Why It's Harder:

  • Greater range of motion
  • More stretch on long head
  • Requires more control
  • Higher technical demand

When to Progress:

  • Mastered standard variation
  • Good shoulder mobility
  • Seeking maximum hypertrophy
  • Advanced training phase

Programming Notes:

  • Use 10-15% less weight initially
  • Focus on control
  • Excellent for hypertrophy
  • Higher injury risk if form poor

2. Decline Skull Crusher:

Difficulty: More Advanced Why It's Harder:

  • Increased stretch
  • Different strength curve
  • Less stable position
  • More range of motion possible

When to Progress:

  • Standard version mastered
  • Seeking new stimulus
  • Plateau busting
  • Advanced programming

Programming Notes:

  • Requires decline bench
  • Spotter recommended
  • Unique training stimulus
  • Rotate into program periodically

3. Single-Arm Dumbbell Skull Crusher:

Difficulty: More Advanced Why It's Harder:

  • Unilateral loading
  • Greater stability demand
  • Core heavily involved
  • Balance requirement

When to Progress:

  • Both-arm version mastered
  • Fixing imbalances
  • Advanced core strength
  • Variety in training

Programming Notes:

  • Use significantly less weight
  • Perform equal reps each side
  • Excellent for imbalances
  • Higher sets (4-5) needed

4. Tempo Skull Crusher (5-second eccentric):

Difficulty: More Advanced Why It's Harder:

  • Increased time under tension
  • Greater muscle damage
  • Enhanced eccentric stimulus
  • Mental challenge

When to Progress:

  • Standard tempo mastered
  • Seeking hypertrophy focus
  • Breaking through plateau
  • Advanced techniques

Programming Notes:

  • Use 60-70% of normal weight
  • Lower reps (6-8)
  • Very demanding
  • Limit frequency (once per week)

Complementary Exercises​

Best Exercise Pairings:

1. Overhead Tricep Extension (Cable or Dumbbell):

  • Why: Different angle, emphasizes stretch further
  • Order: After skull crushers
  • Volume: 2-3 sets x 10-15 reps
  • Benefit: Complete long head development

2. Tricep Pushdown (Cable):

  • Why: Different strength curve, constant tension
  • Order: After skull crushers
  • Volume: 3 sets x 12-15 reps
  • Benefit: Finish with pump work

3. Close-Grip Bench Press:

  • Why: Compound movement, heavy loading
  • Order: Before skull crushers
  • Volume: 3-4 sets x 6-10 reps
  • Benefit: Overall tricep and pressing strength

4. Dips:

  • Why: Compound tricep exercise, bodyweight
  • Order: Before skull crushers
  • Volume: 3 sets x 8-12 reps
  • Benefit: Complete tricep development

Sample Tricep Workout:

Option 1: Strength Focus

  1. Close-Grip Bench Press: 4 x 6-8
  2. Barbell Skull Crusher: 3 x 8-10
  3. Cable Pushdown: 2 x 12-15

Option 2: Hypertrophy Focus

  1. Barbell Skull Crusher: 4 x 10-12
  2. Overhead Cable Extension: 3 x 12-15
  3. Dips: 3 x 10-12

Option 3: Volume Focus

  1. Dips: 3 x 8-10
  2. Barbell Skull Crusher: 3 x 10-12
  3. Overhead Dumbbell Extension: 3 x 12-15
  4. Cable Pushdown: 2 x 15-20

Exercise Substitution Guidelines​

When to Substitute:

  • Persistent pain (not soreness)
  • Equipment unavailable
  • Plateau lasting 4+ weeks
  • Pursuing specific goal (e.g., joint health)
  • Program variety needed

How to Substitute:

  1. Choose similar movement pattern
  2. Match volume (sets x reps)
  3. Adjust load appropriately
  4. Monitor progress
  5. Re-evaluate every 4-6 weeks

What NOT to Do:

  • Don't change exercises every workout
  • Don't substitute to avoid hard work
  • Don't ignore pain signals
  • Don't substitute without reason

🛡️ Safety & Contraindications​

Primary Safety Concerns​

1. Head/Face Injury Risk:

The Risk:

  • Bar can fall toward face/head
  • Loss of control during descent
  • Fatigue-induced form breakdown
  • Equipment failure

Prevention Strategies:

  • Start with light weight
  • Perfect form before adding load
  • Use collars on barbell
  • Employ spotter for heavy sets
  • Never train to absolute failure
  • Maintain clear mental focus

Warning Signs:

  • Losing control during descent
  • Bar wobbling significantly
  • Inability to maintain upper arm position
  • Fatigue affecting coordination

Emergency Protocol:

  • If losing control, guide bar to chest
  • Don't try to save rep at all costs
  • Better to fail safely than risk injury
  • Have clear plan before each set

2. Elbow Joint Stress:

The Risk:

  • Repetitive elbow extension under load
  • Potential for tendonitis
  • Chronic overuse injuries
  • Joint inflammation

Prevention Strategies:

  • Proper warm-up (10-15 minutes)
  • Appropriate load selection
  • Adequate rest between sessions
  • Progressive overload (not aggressive jumps)
  • Listen to body signals
  • Address form issues immediately

Warning Signs:

  • Sharp pain during movement
  • Pain persisting after workout
  • Swelling around elbow
  • Pain with daily activities
  • Weakness in elbow extension
  • Clicking or popping sensations

Management:

  • Stop exercise if pain occurs
  • Ice and anti-inflammatory as needed
  • Reduce volume and intensity
  • Address technique issues
  • Consider alternative exercises
  • Seek professional assessment if persists

3. Shoulder Strain:

The Risk:

  • Shoulder stabilizers under constant tension
  • Improper upper arm angle stresses shoulder
  • Fatigue leading to shoulder compensation
  • Previous shoulder injuries aggravated

Prevention Strategies:

  • Proper shoulder positioning (retracted, depressed)
  • Maintain correct upper arm angle
  • Adequate shoulder warm-up
  • Balance with shoulder health work
  • Monitor shoulder fatigue
  • Stop if shoulder pain develops

Warning Signs:

  • Shoulder pain during movement
  • Pain in front of shoulder
  • Inability to maintain arm position
  • Compensatory movements
  • Pain radiating to neck

Management:

  • Check and correct form
  • Reduce load if needed
  • Additional shoulder mobility work
  • Strengthen rotator cuff
  • Consider alternative exercises
  • Professional assessment if persists

Absolute Contraindications​

DO NOT perform this exercise if:

1. Acute Elbow Injury:

  • Recent elbow sprain or strain
  • Elbow fracture (current or recent)
  • Acute elbow tendonitis
  • Post-surgical (follow surgeon's timeline)
  • Acute elbow bursitis
  • Wait: Until cleared by healthcare provider

2. Acute Shoulder Injury:

  • Rotator cuff tear (acute)
  • Shoulder dislocation (recent)
  • Acute shoulder impingement
  • Post-surgical shoulder (follow protocol)
  • Severe shoulder pain
  • Wait: Until cleared by healthcare provider

3. Acute Wrist Injury:

  • Wrist fracture (current or recent)
  • Severe wrist sprain
  • Carpal tunnel syndrome (severe)
  • Wrist tendonitis (acute phase)
  • Alternative: Consider cable variations

4. Neurological Issues:

  • Nerve compression affecting arms
  • Significant numbness or tingling
  • Loss of motor control
  • Recent stroke affecting upper body
  • Action: Seek medical clearance

Relative Contraindications​

Exercise caution or modify if:

1. Chronic Elbow Issues:

  • Tennis elbow (lateral epicondylitis)
  • Golfer's elbow (medial epicondylitis)
  • History of elbow problems
  • Modifications:
    • Reduce weight significantly
    • Lower volume (fewer sets)
    • Increase rest periods
    • Consider EZ-bar or dumbbell variation
    • Focus on eccentric control
    • Stop if pain increases

2. Shoulder Mobility Limitations:

  • Limited shoulder flexion range
  • Shoulder impingement history
  • Frozen shoulder (adhesive capsulitis)
  • Modifications:
    • Reduce range of motion
    • Floor variation (shorter ROM)
    • Incline variation
    • Focus on mobility work
    • Consider alternative exercises

3. Wrist Issues:

  • Wrist pain with straight bar
  • Limited wrist extension
  • History of wrist problems
  • Modifications:
    • Switch to EZ-bar (primary recommendation)
    • Use dumbbells
    • Wrist wraps for support
    • Lower weight
    • Consider cable alternatives

4. Previous Upper Body Injuries:

  • Healed injuries that occasionally flare
  • Post-rehab return to training
  • Chronic joint issues
  • Modifications:
    • Start very conservatively
    • Extended warm-up
    • Monitor closely for symptoms
    • Have backup exercises ready
    • Progress slowly

5. Age Considerations:

Younger Lifters (<16 years):

  • Developing joints and connective tissue
  • Focus on bodyweight and light resistance first
  • Emphasize perfect form
  • Conservative loading
  • Supervise closely

Older Lifters (>50 years):

  • Consider joint health history
  • Potentially longer warm-up needed
  • May need modifications
  • Monitor recovery more closely
  • Consider joint-friendly alternatives

Pre-Exercise Medical Screening​

Consult Healthcare Provider If:

  • History of elbow surgery
  • History of shoulder surgery
  • Chronic joint conditions
  • Taking medications affecting connective tissue
  • Osteoporosis or bone density concerns
  • Autoimmune conditions affecting joints
  • Neurological conditions
  • Significant past injuries to upper body

Physical Therapy Consultation Recommended If:

  • Returning from injury
  • Persistent pain with similar exercises
  • Significant mobility limitations
  • Previous surgery to upper extremity
  • Chronic joint issues
  • Form difficulties despite coaching

Injury Prevention Best Practices​

Progressive Loading:

  • Increase weight gradually (2.5-5 lbs max)
  • Master form before adding load
  • Don't rush progression
  • Listen to your body
  • Deload regularly (every 4-6 weeks)

Proper Warm-Up Protocol:

General Warm-Up (5-7 minutes):

  • Light cardio to increase blood flow
  • Dynamic stretching of upper body
  • Arm circles, shoulder dislocates
  • Wrist rotations

Specific Warm-Up:

  • Set 1: Empty bar or 20 lbs x 15 reps
  • Set 2: 40-50% working weight x 10 reps
  • Set 3: 60-70% working weight x 6-8 reps
  • Set 4: 80% working weight x 3-4 reps
  • Then begin working sets

Recovery and Restoration:

  • Adequate rest between sessions (48-72 hours)
  • Proper sleep (7-9 hours)
  • Nutrition to support recovery
  • Hydration
  • Manage overall training stress
  • Address mobility limitations
  • Regular soft tissue work

Form Monitoring:

  • Film sets regularly
  • Have coach or knowledgeable person watch
  • Pay attention to feedback from body
  • Don't sacrifice form for weight
  • Be honest about technique quality

Equipment Inspection:

  • Check barbell before use
  • Ensure collars are secure
  • Verify bench stability
  • Inspect equipment for damage
  • Use appropriate equipment for your level

Emergency Situations​

If Bar Falls Toward Face:

  • Guide it to chest if possible
  • Don't try to catch it
  • Roll bar down body toward hips
  • Call for help if trapped

If Experience Sharp Pain:

  • Stop exercise immediately
  • Don't try to finish set
  • Ice if appropriate
  • Assess severity
  • Seek medical attention if severe

If Equipment Fails:

  • Stay calm
  • Control bar if possible
  • Get out from under bar safely
  • Check for injury
  • Report equipment issue

Long-Term Joint Health​

Monitoring:

  • Track any recurring discomfort
  • Note patterns (time of day, point in set, etc.)
  • Don't ignore warning signs
  • Address issues early

Preventive Measures:

  • Balance pushing and pulling exercises
  • Include rotator cuff strengthening
  • Regular mobility work
  • Proper exercise variation
  • Manage total training volume
  • Listen to your body

When to Stop/Modify:

  • Pain increasing over weeks
  • Pain affecting daily life
  • Persistent morning stiffness
  • Swelling that doesn't resolve
  • Loss of range of motion
  • Weakness developing

🦴 Joints Involved​

Primary Joints​

1. Elbow Joint:

Joint Type: Hinge joint (ginglymus)

Bones Involved:

  • Humerus (upper arm bone) - distal end
  • Ulna (forearm bone) - proximal end
  • Radius (forearm bone) - proximal end

Primary Movement:

  • Flexion: Bending elbow (eccentric phase)
  • Extension: Straightening elbow (concentric phase)

Movement Range:

  • Full flexion: ~135-150 degrees of elbow flexion
  • Full extension: 0 degrees (straight arm)
  • Movement occurs through ~135-150 degree range

Stress Factors:

  • Repetitive extension under load
  • Eccentric stress during lowering phase
  • Tension on elbow flexors and extensors
  • Shear forces through joint during movement

Supporting Structures:

Ligaments:

  • Ulnar collateral ligament (medial stability)
  • Radial collateral ligament (lateral stability)
  • Annular ligament (holds radius to ulna)
  • These provide passive stability

Joint Capsule:

  • Surrounds entire elbow joint
  • Provides stability and lubrication
  • Can be stressed with poor form

Tendons:

  • Triceps tendon (primary mover)
  • Biceps tendon (antagonist, controls descent)
  • Common flexor tendon (stabilizer)
  • Common extensor tendon (stabilizer)

Common Issues:

  • Tendonitis (inflammation of triceps tendon)
  • Lateral epicondylitis (tennis elbow)
  • Medial epicondylitis (golfer's elbow)
  • Olecranon bursitis (bursa inflammation)
  • Joint wear with overuse or poor form

Health Considerations:

  • Proper warm-up essential
  • Avoid hyperextension at lockout
  • Control eccentric phase
  • Monitor for pain or inflammation
  • Balance pushing and pulling volume

Secondary Joints​

2. Shoulder Joint (Glenohumeral Joint):

Joint Type: Ball and socket joint (spheroidal)

Bones Involved:

  • Humerus (head of upper arm bone)
  • Scapula (glenoid fossa - socket)

Movement Role in Exercise:

  • Stabilization: Shoulder maintains fixed position
  • Isometric: Minimal movement, high stabilization demand
  • Position: Slight flexion and horizontal adduction

Stress Factors:

  • Static loading while holding arm position
  • Stabilizer fatigue with higher reps
  • Rotator cuff constant activation
  • Potential impingement with poor form

Supporting Structures:

Rotator Cuff Muscles (Critical for Stability):

  • Supraspinatus (holds humeral head in socket)
  • Infraspinatus (external rotation, stabilization)
  • Teres minor (external rotation, stabilization)
  • Subscapularis (internal rotation, anterior stability)

Ligaments:

  • Glenohumeral ligaments (passive stability)
  • Coracohumeral ligament (superior stability)
  • Joint capsule (surrounds joint)

Other Stabilizers:

  • Long head of biceps (dynamic stabilizer)
  • Deltoids (maintain arm position)
  • Pectoralis major (assists arm position)

Common Issues:

  • Rotator cuff strain
  • Shoulder impingement
  • Anterior shoulder pain
  • Instability with heavy loads
  • Fatigue-related compensations

Health Considerations:

  • Maintain retracted, depressed scapulae
  • Don't let upper arm position shift
  • Address rotator cuff strength
  • Monitor shoulder fatigue
  • Balance with pulling exercises

3. Wrist Joint:

Joint Type: Condyloid joint (ellipsoidal)

Bones Involved:

  • Radius and ulna (forearm bones)
  • Carpal bones (wrist bones)

Movement Role in Exercise:

  • Stabilization: Wrist maintains neutral position
  • Isometric: No active movement, only holding
  • Position: Neutral alignment with forearm

Stress Factors:

  • Gripping bar throughout set
  • Supporting load in static position
  • Can be strained with poor grip or angle
  • More stress with straight bar vs. EZ-bar

Supporting Structures:

Ligaments:

  • Palmar radiocarpal ligaments
  • Dorsal radiocarpal ligaments
  • Ulnar collateral ligament
  • Radial collateral ligament

Tendons:

  • Wrist flexor tendons (grip strength)
  • Wrist extensor tendons (wrist stability)

Common Issues:

  • Wrist pain with straight bar
  • Strain with too much wrist extension
  • Grip fatigue affecting position
  • Carpal tunnel symptoms if pre-existing

Health Considerations:

  • Keep wrists neutral, not bent back
  • EZ-bar if straight bar causes pain
  • Wrist wraps for support if needed
  • Grip strength work helps
  • Don't ignore wrist discomfort

4. Scapulothoracic Joint:

Joint Type: Physiological joint (not true anatomical joint)

Bones Involved:

  • Scapula (shoulder blade)
  • Thorax (rib cage)

Movement Role in Exercise:

  • Stabilization: Scapula stays retracted and depressed
  • Isometric: Maintains stable platform for shoulder
  • Position: Retracted (back) and depressed (down)

Stress Factors:

  • Constant muscle activation to hold position
  • Fatigue with longer sets
  • Can slip from position with poor awareness

Supporting Structures:

Muscles:

  • Rhomboids (retraction)
  • Middle/lower trapezius (retraction and depression)
  • Serratus anterior (stabilizes against ribcage)
  • Levator scapulae (elevation - should be relaxed)

Common Issues:

  • Scapular winging
  • Loss of retraction during set
  • Upper trap dominance
  • Poor scapular control

Health Considerations:

  • Establish scapular position before starting
  • Maintain throughout all reps
  • Strengthen scapular stabilizers
  • Awareness of position critical
  • Film from side to verify position

Joint Mobility Requirements​

Shoulder Flexion:

  • Required Range: 120-150 degrees
  • For proper upper arm angle
  • Limitation requires modification (shorter ROM)

Elbow Flexion:

  • Required Range: 135-150 degrees
  • For full range of motion
  • Most people have adequate range

Wrist Extension:

  • Required Range: Neutral to slight extension
  • More with straight bar than EZ-bar
  • Limitation: use EZ-bar or dumbbells

Thoracic Mobility:

  • Adequate extension needed
  • For proper shoulder blade position
  • Limitation: may need mobility work

Joint Health Optimization​

Mobility Work:

  • Shoulder flexion and extension stretches
  • Thoracic spine mobility drills
  • Wrist mobility exercises
  • Performed during warm-up

Stability Work:

  • Rotator cuff strengthening (band exercises)
  • Scapular stabilization drills
  • Core stability work
  • Separate from main workout or warm-up

Prehab/Rehab:

  • Regular joint health assessment
  • Address limitations before they cause pain
  • Balance pushing and pulling volumes
  • Include joint-friendly exercise variations

Recovery Strategies:

  • Adequate rest between sessions (48-72 hours)
  • Soft tissue work (foam rolling, massage)
  • Ice if inflammation present
  • Anti-inflammatory strategies as needed
  • Sleep and nutrition for tissue recovery

❓ Common Questions​

Technique Questions​

Q: How far should I lower the bar - to my forehead, nose, or behind my head?

A: There are three common variations, each with different benefits:

  1. To Forehead (Most Common for Beginners):

    • Safest option when learning
    • Easier to control
    • Good range of motion
    • Clear reference point
    • Best starting point

  2. Behind Head (Best for Hypertrophy):

    • Greater stretch on long head
    • Increased range of motion
    • More hypertrophy stimulus
    • Requires more control
    • For intermediate/advanced lifters
    • Use slightly less weight

  3. To Nose/Chin (Strength Variation):

    • Shortest range of motion
    • Can use most weight
    • Less injury risk
    • Good for strength focus

Recommendation: Start with to-forehead variation. Once mastered (4-8 weeks), progress to behind-head for greater hypertrophy benefits if shoulder mobility allows. Choose based on goals, experience level, and comfort.

Q: Should my upper arms be perpendicular to my body or angled back?

A: Upper arms should be angled slightly back (10-15 degrees from perpendicular), not straight up and down. Here's why:

  • Angled back: Maintains constant tension on triceps throughout movement, especially the long head
  • Perpendicular: Reduces tension at top of movement, less effective
  • Coaching cue: "Arms point toward wall behind you, not straight at ceiling"
  • Visual check: From side view, upper arms should angle slightly back
  • Common error: Moving to perpendicular during set (lose this angle)

This angle is critical for exercise effectiveness. Maintain it throughout all reps.

Q: How can I tell if I'm moving my upper arms during the set?

A: Several methods to verify:

  1. Video from Side:

    • Film from side angle
    • Watch upper arm position
    • Should remain fixed in space
    • Only forearms should move

  2. Spotter Feedback:

    • Have someone watch your upper arms
    • Tell you if they shift forward
    • Real-time correction possible

  3. Sensory Awareness:

    • Focus on keeping elbows "pinned in space"
    • Feel shoulder stabilizers working
    • Movement should only be at elbow

  4. Touch Feedback:

    • Have spotter lightly touch upper arm
    • Any movement against their hand indicates shifting
    • Excellent learning tool

  5. Mirror Check:

    • Position near mirror (side angle)
    • Watch yourself during warm-up sets
    • Develop internal awareness

Most common error: Upper arms drift forward during lowering phase. This turns the exercise into more of a pullover/extension hybrid and reduces tricep emphasis.

Q: My elbows hurt during this exercise. What should I do?

A: Elbow pain is a common complaint. Systematic approach:

Immediate Actions:

  • Stop the exercise for that session
  • Don't train through sharp pain
  • Ice if there's inflammation
  • Rest 3-5 days minimum

Assessment Questions:

  1. Type of pain: Sharp vs. dull/achy

    • Sharp = potential injury, stop immediately
    • Dull/achy = potential overuse, modify and monitor

  2. Location of pain:

    • Front of elbow = possibly biceps tendon
    • Outside of elbow = possibly lateral epicondylitis
    • Inside of elbow = possibly medial epicondylitis
    • Back of elbow = possibly triceps tendon

  3. When does it hurt:

    • During lowering = eccentric overload
    • During lifting = concentric stress
    • At bottom = stretched position issue
    • At top = lockout/compression issue

Modification Strategies:

  1. Reduce Range of Motion:

    • Don't go as deep
    • Floor variation (built-in ROM limit)
    • Stop at 90 degrees elbow flexion

  2. Change Equipment:

    • Switch to EZ-bar (often helps significantly)
    • Try dumbbells (more natural movement)
    • Consider cables (different strength curve)

  3. Adjust Technique:

    • Slow down eccentric (more control)
    • Don't hyperextend at top
    • Check grip width (try slightly wider or narrower)
    • Ensure proper warm-up

  4. Reduce Volume/Intensity:

    • Cut sets in half
    • Use lighter weight
    • Higher reps, less load
    • More rest between sets

  5. Temporary Substitution:

    • Cable pushdowns
    • Overhead cable extensions
    • Close-grip bench press
    • Dips (if pain-free)

When to Seek Professional Help:

  • Pain lasting more than 1-2 weeks
  • Pain worsening despite modifications
  • Pain affecting daily activities
  • Swelling present
  • Weakness developing
  • Numbness or tingling

Prevention:

  • Proper warm-up always
  • Don't increase weight too quickly
  • Balance pushing and pulling exercises
  • Adequate rest between sessions
  • Address technique issues immediately

Programming Questions​

Q: How many sets and reps should I do?

A: Depends on experience level and goals:

Beginners (First 3-6 Months):

  • Sets: 2-3 per session
  • Reps: 10-12
  • Frequency: 1-2x per week
  • Focus: Learning movement, perfect form
  • Load: Conservative (could do 15+ reps with weight chosen)

Intermediate (6 Months - 2 Years):

  • Sets: 3-4 per session
  • Reps: 8-12 (hypertrophy), 6-8 (strength)
  • Frequency: 2x per week
  • Focus: Progressive overload, muscle building
  • Load: Challenging but maintainable form

Advanced (2+ Years):

  • Sets: 4-6 per session
  • Reps: Varied (periodization)
  • Frequency: 2-3x per week (varied intensities)
  • Focus: Specialized training, advanced techniques
  • Load: Near limits with excellent form

Goal-Specific:

Maximum Strength:

  • 4-6 reps × 4-5 sets
  • Heavy weight, long rest (3-4 min)
  • 1-2x per week

Hypertrophy (Muscle Growth):

  • 8-12 reps × 3-4 sets
  • Moderate weight, moderate rest (90-120 sec)
  • 2x per week

Muscular Endurance:

  • 15-20 reps × 2-3 sets
  • Light weight, short rest (60 sec)
  • 1-2x per week

Q: When should I do skull crushers in my workout?

A: Positioning depends on goals:

Early in Workout (Exercise 1-3):

  • When: Strength is priority
  • Why: Maximum freshness for heavier loads
  • Example: After main compound pressing (bench, overhead press)
  • Load: Heavier (80-90%)
  • Reps: Lower (4-8)
  • Note: Still need compounds first for warm-up

Mid-Workout (Exercise 3-5) - MOST COMMON:

  • When: Hypertrophy focus (most people)
  • Why: Good balance of energy and pre-fatigue
  • Example: After main pressing, before small isolation
  • Load: Moderate (70-80%)
  • Reps: Moderate (8-12)
  • Best for: Most training goals

Late in Workout (Exercise 5-7):

  • When: Finishing movement, pump work
  • Why: As finisher, already fatigued
  • Example: Last or second-to-last exercise
  • Load: Lighter (60-70%)
  • Reps: Higher (12-20+)
  • Note: Great for metabolic stress

Sample Workout Placements:

Push Day 1:

  1. Bench Press (compound)
  2. Overhead Press (compound)
  3. Barbell Skull Crusher (3 x 10)
  4. Lateral Raises (small isolation)
  5. Cable Tricep Pushdown (finisher)

Arm Day:

  1. Close-Grip Bench Press
  2. Barbell Skull Crusher (4 x 8-10)
  3. Overhead Cable Extension
  4. Barbell Curl
  5. Hammer Curl

Q: Can I do skull crushers multiple times per week?

A: Yes, with proper programming:

Once Per Week:

  • Sufficient for beginners
  • Good if high overall pressing volume
  • Lower injury risk
  • Adequate for maintenance

Twice Per Week (OPTIMAL FOR MOST):

  • Best for muscle growth
  • Allows frequency and recovery
  • Can vary intensity/volume
  • Spacing: Minimum 72 hours apart
  • Example: Monday and Thursday

Three Times Per Week:

  • Advanced lifters only
  • Requires careful programming
  • Must vary intensity each session
  • Higher recovery demand
  • Example Structure:
    • Monday: Heavy (4 x 6-8)
    • Wednesday: Light (2 x 15-20)
    • Friday: Moderate (3 x 10-12)

Key Considerations:

  • Total weekly volume matters more than frequency
  • Recovery ability varies individually
  • Monitor elbow health closely
  • Account for indirect tricep work (all pressing)
  • More isn't always better

Warning Signs of Overtraining:

  • Persistent elbow soreness
  • Performance decline
  • Loss of ROM
  • Poor sleep
  • Reduced motivation
  • Increase in resting heart rate

Q: Should I train to failure?

A: Generally no, especially on skull crushers:

Risks of Training to Failure:

  • Form breakdown (dangerous with bar over face)
  • Increased injury risk
  • Longer recovery time needed
  • Diminishing returns
  • CNS fatigue
  • Joint stress

Better Approach - RIR (Reps in Reserve):

Most Sets: 2-3 RIR

  • Stop 2-3 reps short of failure
  • Maintain perfect form
  • Sustainable long-term
  • Lower injury risk
  • Better for most training

Some Sets: 1 RIR

  • Occasional pushing closer to limits
  • On lighter days or last set
  • With spotter present
  • Still controlled form

Rarely: 0 RIR (True Failure)

  • Very rarely appropriate
  • Only with spotter
  • Potentially on last set of cycle
  • Higher risk, minimal extra benefit
  • Not recommended for most

When Closer to Failure Makes Sense:

  • Advanced lifters
  • Properly warmed up
  • Spotter present
  • Later sets in session (not first)
  • Lower weight (higher reps safer)
  • Deload planned soon

Best Practice:

  • Build training around quality reps, not failure
  • Progressive overload via weight, reps, or sets
  • Failure not required for muscle growth
  • Long-term consistency beats short-term intensity

Equipment and Setup Questions​

Q: Is there a difference between using a straight bar vs. EZ-bar?

A: Yes, several important differences:

Straight Barbell:

  • Grip: Pronated grip, palms down, wrists straight
  • Wrist Position: Can be stressful for some people
  • Tricep Activation: Slightly more lateral head emphasis (minimal difference)
  • Weight Available: Usually more loading options
  • Feel: Less comfortable for many, but some prefer it
  • Best For: Those without wrist issues, traditional approach

EZ-Bar:

  • Grip: Angled grip, more natural wrist position
  • Wrist Position: Reduces wrist extension, more comfortable
  • Tricep Activation: Very similar to straight bar (negligible difference)
  • Weight Available: Sometimes limited by EZ-bar weight limits
  • Feel: More comfortable for most people
  • Best For: Anyone with wrist discomfort, generally recommended

Bottom Line:

  • Effectiveness: Nearly identical for tricep development
  • Comfort: EZ-bar usually wins
  • Recommendation: Use EZ-bar if more comfortable; results will be same
  • Don't Force: If straight bar causes wrist pain, switch to EZ-bar
  • Individual: Try both, use what feels better

Both are excellent choices. Wrist comfort and injury prevention should take priority. There's no meaningful difference in tricep development between them.

Q: Can I do skull crushers with dumbbells instead?

A: Yes, dumbbells are an excellent alternative:

Benefits of Dumbbells:

  • Independent arm movement (fixes imbalances)
  • More freedom of movement path
  • Often more joint-friendly
  • Can adjust angle for comfort
  • Don't need barbell
  • Good variation option

Drawbacks of Dumbbells:

  • Harder to stabilize
  • Can't load as heavy
  • More coordination required
  • Difficult to get into position with heavy weights
  • Each arm can fail independently

Technical Differences:

  • Greater stabilization demand
  • Each arm works independently
  • Slightly different feel/groove
  • Can address strength imbalances better

When to Use Dumbbells:

  • Fixing left/right imbalances
  • Barbell causes discomfort
  • Variety in training
  • Limited barbell access
  • Prefer the feel

Programming Note:

  • May need 20-30% less total weight than barbell
  • Better for moderate to high reps (8-15)
  • Excellent for hypertrophy
  • See dedicated dumbbell skull crusher page for detailed technique

Q: What if I don't have a bench?

A: Several options available:

1. Floor Skull Crushers:

  • Lie on floor instead of bench
  • Built-in range limiter (elbows hit floor)
  • Shorter ROM but still effective
  • Actually recommended for beginners
  • Very safe option
  • See detailed explanation in Variations section

2. Stability Ball:

  • Lie back on large stability ball
  • Adds instability (more core work)
  • Not ideal for heavy weights
  • Good for variety
  • Requires good balance

3. Aerobic Step or Plyo Box:

  • Create makeshift bench
  • Ensure very stable
  • Test with light weight first
  • Safety concern if unstable

4. Alternative Exercises:

  • Overhead tricep extension (standing/seated)
  • Cable tricep extensions
  • Close-grip push-ups
  • Dips
  • Doesn't require lying down

Recommendation: Floor variation is best bench substitute for skull crushers. Very effective and actually recommended for beginners learning the movement.

Safety Questions​

Q: Is this exercise dangerous? I'm worried about dropping the bar on my face.

A: Understandable concern, but manageable with proper precautions:

Actual Risk Assessment:

  • Low Risk When: Proper weight selection, good form, attentive
  • Moderate Risk When: Too heavy, fatigued, poor control
  • High Risk When: Training to failure, no spotter, excessive weight

Risk Mitigation Strategies:

  1. Start Conservative:

    • Use light weight first few sessions
    • Master movement pattern
    • Build confidence gradually

  2. Never Train to Failure:

    • Stop 2-3 reps before failure
    • Maintain control always
    • Don't push limits without spotter

  3. Use Spotter for Heavy Sets:

    • When pushing weight limits
    • Can help re-rack if needed
    • Provides safety net
    • Allows more aggressive training safely

  4. Proper Setup:

    • Secure collars on barbell
    • Check equipment before use
    • Clear space around head
    • Stable bench

  5. Maintain Control:

    • Slow, controlled eccentric
    • Don't drop weight
    • Focus on every rep
    • Stop if form breaks down

  6. Have Bail-Out Plan:

    • If losing control, guide bar to chest
    • Don't try to save rep at all costs
    • Can roll bar down toward hips
    • Know how to safely fail

  7. Build Gradually:

    • Don't jump weight too quickly
    • Respect the movement
    • Earn heavier weights through consistency

Perspective:

  • Thousands of people do this exercise safely daily
  • Proper precautions make it very safe
  • Risk similar to any overhead pressing
  • Benefits outweigh risks when done correctly
  • More dangerous to avoid due to fear than to do intelligently

Bottom Line: With proper technique, appropriate loading, and common sense, skull crushers are a safe and highly effective exercise. Start light, progress slowly, and use a spotter when pushing limits.

Q: My wrists hurt during this movement. Is that normal?

A: Wrist pain is NOT normal and should be addressed:

Common Causes:

  1. Straight Bar Stress:

    • Forced wrist extension
    • Unnatural angle for some
    • Most common cause

  2. Grip Too Narrow:

    • Increases wrist angle
    • More strain

  3. Poor Wrist Position:

    • Wrist bent back excessively
    • Not neutral alignment

  4. Weak Grip/Forearms:

    • Inadequate stabilization
    • Compensatory strain

  5. Pre-existing Issues:

    • Carpal tunnel syndrome
    • Previous wrist injury
    • Wrist tendonitis

Solutions (Try in Order):

  1. Switch to EZ-Bar (PRIMARY SOLUTION):

    • Immediately reduces wrist stress
    • Solves problem for 90% of people
    • No loss in tricep development
    • Highly recommended

  2. Try Dumbbells:

    • Natural wrist rotation
    • Each arm independent
    • Very wrist-friendly

  3. Adjust Grip Width:

    • Try slightly wider grip
    • Test different widths
    • Find comfort zone

  4. Use Wrist Wraps:

    • Provides support
    • Maintains neutral position
    • Temporary aid, not solution

  5. Strengthen Wrists/Forearms:

    • Wrist curls and extensions
    • Grip strengthening work
    • Long-term solution

  6. Alternative Exercises:

    • Cable tricep extensions
    • Overhead extensions
    • Close-grip press
    • No wrist stress

When to Stop:

  • Sharp wrist pain
  • Numbness or tingling
  • Pain lasting after workout
  • Pain with daily activities

Best Approach:

  • Switch to EZ-bar first
  • If still pain, try dumbbells
  • Don't train through wrist pain
  • Address underlying causes

95% of wrist pain with skull crushers is solved by switching to EZ-bar. Try this before abandoning the exercise.

📚 Sources​

Biomechanics and Anatomy:

  • Schoenfeld, B. J. (2010). "The mechanisms of muscle hypertrophy and their application to resistance training." Journal of Strength and Conditioning Research, 24(10), 2857-2872.
  • ACE (American Council on Exercise). "Triceps Brachii Anatomy and Function."
  • Boeckh-Behrens, W. U., & Buskies, W. (2000). Fitness Strength Training: The Best Exercises and Methods for Sport and Health. Rowohlt Taschenbuch Verlag.

Exercise Science:

  • Lehman, G. J. (2005). "The influence of grip width and forearm pronation/supination on upper-body myoelectric activity during the flat bench press." Journal of Strength and Conditioning Research, 19(3), 587-591.
  • NSCA (National Strength and Conditioning Association). Essentials of Strength Training and Conditioning, 4th Edition.
  • American College of Sports Medicine. (2009). "Progression models in resistance training for healthy adults." Medicine & Science in Sports & Exercise, 41(3), 687-708.

Safety and Joint Health:

  • Escamilla, R. F., & Andrews, J. R. (2009). "Shoulder muscle recruitment patterns and related biomechanics during upper extremity sports." Sports Medicine, 39(7), 569-590.
  • Duffey, M. J., & Challis, J. H. (2007). "Fatigue effects on bar kinematics during the bench press." Journal of Strength and Conditioning Research, 21(2), 556-560.

Programming and Periodization:

  • Kraemer, W. J., & Ratamess, N. A. (2004). "Fundamentals of resistance training: progression and exercise prescription." Medicine & Science in Sports & Exercise, 36(4), 674-688.
  • Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). "Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis." Sports Medicine, 46(11), 1689-1697.

Practical Application:

  • Contreras, B. (2013). Bodyweight Strength Training Anatomy. Human Kinetics.
  • Delavier, F. (2010). Strength Training Anatomy, 3rd Edition. Human Kinetics.
  • Rippetoe, M., & Baker, A. (2013). Practical Programming for Strength Training, 3rd Edition. The Aasgaard Company.

Online Resources:

  • ExRx.net Exercise Directory
  • StrongerByScience.com Training Articles
  • NSCA.com Exercise Technique Resources
For Mo

Exercise Classification:

  • Type: Isolation exercise
  • Primary Joint Action: Elbow extension
  • Primary Muscle: Triceps brachii (all three heads, emphasis on long head)
  • Movement Pattern: Single-joint, elbow extension
  • Equipment: Barbell (straight or EZ-bar), flat bench

AI Coaching Guidance:

Form Cues Hierarchy (Most Important First):

  1. "Keep upper arms stationary - only forearms move"
  2. "Lower bar to forehead or slightly behind"
  3. "Control the descent - 2-3 seconds down"
  4. "Drive through triceps to extend elbows"
  5. "Upper arms angled slightly back, not perpendicular"
  6. "Elbows stay shoulder-width apart"
  7. "Full extension at top, but don't hyperextend"
  8. "Maintain shoulder blade retraction throughout"

Common Error Detection:

  • If user reports elbow pain: Check form first, then suggest EZ-bar, reduce ROM, or substitute exercises
  • If losing control of bar: Weight too heavy, reduce load by 10-20%
  • If not feeling triceps: Likely moving upper arms - reinforce stationary arm position
  • If wrist pain: Immediately suggest EZ-bar or dumbbells
  • If shoulder pain: Check upper arm angle, scapular position, reduce ROM

Safety Priorities:

  1. Never program to failure (high risk with bar over face)
  2. Always recommend spotter for heavy attempts
  3. Conservative weight selection for beginners
  4. Stop immediately if sharp joint pain
  5. Emphasize controlled eccentric always

Programming Defaults:

  • Beginners: 2-3 sets x 10-12 reps, once per week
  • Intermediate: 3-4 sets x 8-12 reps, twice per week
  • Advanced: 4-6 sets, varied rep ranges, 2-3x per week with varied intensity
  • Placement: Mid-workout after compounds (most common)
  • Rest Periods: 90-120 seconds (hypertrophy), 2-3 minutes (strength)

When to Suggest Variations:

  • EZ-bar: First suggestion if any wrist discomfort mentioned
  • Dumbbell: If user has imbalances or prefers unilateral work
  • Floor variation: For beginners or if shoulder mobility limited
  • Behind-head variation: For advanced users seeking maximum hypertrophy
  • Cable alternatives: If persistent joint issues with barbell variations

Progressive Overload Strategy:

  • Beginners: Add 2.5-5 lbs when hit top of rep range
  • Intermediate: Double progression (reps then weight)
  • Advanced: Periodized programming with varied intensities
  • Always prioritize form over weight progression

Red Flags - Stop Exercise:

  • Sharp joint pain (elbow, shoulder, wrist)
  • Numbness or tingling in arms
  • Loss of control during descent
  • Popping or clicking with pain
  • Pain persisting after workout

Integration With Other Exercises:

  • Pairs well with: Overhead tricep extensions, cable pushdowns, dips
  • Programs well after: Bench press, overhead press, close-grip bench
  • Total tricep volume per week: 10-20 sets for most (includes indirect work)
  • Leave 48-72 hours between tricep-focused sessions

User Communication Style:

  • Use clear, simple cues
  • Emphasize safety without fear-mongering
  • Provide specific fixes for problems
  • Acknowledge when exercise may not suit individual
  • Offer alternatives readily
  • Focus on "keep upper arms still" as primary cue

Video Form Check Priorities:

  1. Upper arm position (stationary vs. moving)
  2. Bar path (forehead vs. behind head)
  3. Elbow tracking (flaring vs. stable)
  4. Descent control (smooth vs. dropping)
  5. Upper arm angle (angled back vs. perpendicular)
  6. Lockout control (smooth vs. hyperextension)

Last updated: December 2024