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tricepsintermediateReviewed by Dr. Ananya Iyer, DPT

EZ-Bar Skull Crushers (Lying Triceps Extension)

Premier mass builder for the long head of the triceps under deep eccentric stretch.

Recommended Sets3–4 Sets
Rep Range8–12 Reps
Rest Period75s Rest
Equipmentez-bar, bench

3D Visual Form & Technique Demonstration

Biomechanically verified form execution and joint angle cues.

Official Video Tutorial · 3D Biomechanics & Form DemonstrationWatch on YouTube
How to Execute the EZ-Bar Skull Crushers (Lying Triceps Extension)

Lie flat on bench holding EZ-bar with narrow grip above chest. Angle upper arms slightly backwards (10-15 degrees) toward head.

  • Primary Muscle: TRICEPS
  • Secondary Synergists: Pure Isolation
  • Rest Interval: 75 seconds between sets

EZ-Bar Skull Crushers (Lying Triceps Extension) Anatomy Activation

Primary motor unit recruitment for triceps with secondary synergist stabilizers.

Primary (triceps)
Anterior (Front View)
Anterior Muscle Recruitment: tricepsFront anatomical silhouette highlighting triceps in orange as active agonist.
Secondary / Stabilizer View
Posterior (Back View)
Posterior Muscle Recruitment: tricepsBack anatomical silhouette highlighting triceps in orange as active agonist.
● Primary Target View
Anatomical PlaneSagittal Plane
Primary KinesiologyElbow Extension
Biomechanical VectorInferior vector driving olecranon lockout
Active Anatomy:Primary: triceps
Figure: Biomechanical muscle recruitment model for triceps. Highlighted in orange is the primary agonist motor unit; highlighted in blue are synergistic stabilizing groups (isolation mechanics).

Step-by-Step Execution Guide

1

Lie flat on bench holding EZ-bar with narrow grip above chest.

2

Angle upper arms slightly backwards (10-15 degrees) toward head.

3

Bend elbows to lower bar towards forehead or crown of head.

4

Extend elbows back up to starting angle.

Common Mistakes & Form Fixes

Flaring elbows out to sides.

Lowering bar to chin instead of head.

Biomechanical Safety & Injury Warning

Warm up elbows thoroughly before loading heavy weight.

Alternative Exercises & Swaps

If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:

Overhead Cable Triceps Extensiontriceps
View Form
Cable Triceps Rope Pushdowntriceps
View Form
Close-Grip Barbell Bench Presstriceps
View Form
Rohan Varma, CSCS
Authored By
Rohan Varma, CSCSHead Strength Coach & Biomechanics Lead
Dr. Ananya Iyer, DPT
Medically Reviewed By
Dr. Ananya Iyer, DPTChief Medical & Biomechanics Reviewer
Last Reviewed & Verified: 2026-03-29
Read our Medical Fact-Checking Standards
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