Learn how to perform the EZ Bar Skull Crusher, an excellent lift for developing strength and power in the triceps.

Primary muscles worked:  Triceps

Synergist Muscles:  Forearms

Mechanics:  Isolation 

Equipment:  Ez Bar and Flat Bench

How to perform the exercise:  The EZ Bar Skull Crusher is performed by laying flat on a bench. Next, grab the ez bar with an overhand grip, keep the arms at full extension above the body. The grip on the bar should be about shoulder width. Now lower the bar towards the face, bending only at the elbow. Be sure to keep the elbows parallel to each other during the lift. When the weight is about one to two inches away from the face, press the weight back up in to starting position. This is one full skull crusher rep.

Spotting the exercise:  To spot the EZ Bar Skull Crusher, the spotter should stand by the athlete's face making sure that the athlete is in full control of the bar. The spotter should also maintain hand contact with the bar to protect the face. If the athlete begins to struggle, the spotter should apply upward force to the bar to assist the athlete during the rep.

Sport specific application: The EZ Bar Skull Crusher is a perfect exercise for increasing overall strength and power in the tricep. Tricep strength is imporant in any sport that requires forceful extension of the arm. Examples of this include: the follow thru on a basketball shot, throwing a football, or a punch in boxing.