EZ-Bar Skullcrusher
Build bigger triceps! Lie down and extend your way to stronger arms with the EZ-Bar Lying Triceps Extension.
The EZ-Bar Skullcrusher is a compound exercise that mainly works the triceps. You'll need: exercise bench and ez curl bar.
Required Equipment
EZ-Bar Skullcrusher Muscles Worked
Primary
Triceps (triceps brachii)
EZ-Bar Skullcrusher Variations and Alternatives
How to do the EZ-Bar Skullcrusher
Ez Barbell Lying Triceps Extension Instructions
Flat bench
Positioning:
Setup: Lie flat on your back on a bench, ensuring your head, shoulders, and buttocks stay in contact with the bench. Your feet should be flat on the ground, about shoulder-width apart.
Grip: Grasp the EZ barbell with both hands. Your hands should be positioned on the angled part of the bar, holding it with palms facing away from you (overhand grip).
Starting Position: Extend your arms vertically above your chest with a slight bend in the elbows. The bar should be directly above your shoulders.
Movement:
Lowering Phase: Inhale and slowly bend your elbows to lower the EZ bar towards your forehead. Keep your upper arms stationary while allowing your forearms to move.
Range of Motion: Lower the bar until your forearms are parallel to the ground or until you feel a comfortable stretch in your triceps.
Raising Phase: Exhale and press the bar back to the starting position by extending your elbows. Focus on using your triceps to lift the weight, ensuring to keep your upper arms still.
Repetitions: Perform 8-12 repetitions, depending on your fitness level.
Tips:
Maintain a controlled motion to avoid using momentum.
Keep your core engaged to stabilize your body.
If you're new to this exercise, start with a lighter weight to perfect your form before increasing the weight.
EZ-Bar Skullcrusher FAQs
What muscles does the EZ-Bar Skullcrusher work?
The EZ-Bar Skullcrusher mainly works the triceps. The main muscles are the triceps brachii.
What equipment do you need for the EZ-Bar Skullcrusher?
Exercise bench and ez curl bar.
Is the EZ-Bar Skullcrusher a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the EZ-Bar Skullcrusher go on?
It belongs on push day in a push/pull/legs routine.
What are some EZ-Bar Skullcrusher variations and alternatives?
Similar exercises include the Barbell Incline Triceps Extension Skull-Crusher, Barbell Lying Extension, Barbell Lying Tricep Extension and Barbell Skullcrusher.
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