Skull Crusher

Setup

• Lie on a flat bench holding the bar or dumbbells with the arms locked over the chest.
• Bring the arms back slightly so the upper arms are angled toward the head.

Execution

1. 1.Bend the elbows to lower the weight toward the forehead or just behind the head.
2. 2.Keep the upper arms still — only the forearms move.
3. 3.Extend the elbows to press back to the start.

Breathing

Inhale as you lower, exhale as you extend.

Form cues

• Upper arms stay fixed at the same angle.
• Lower to just behind the head to keep tension on the triceps.
• Control the descent — the name is a warning.

Common mistakes

• Letting the upper arms drift back and turning it into a pullover.
• Flaring the elbows wide.
• Lowering too fast toward the face.