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Last updated February 2, 2026
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bicepsforearmstriceps
Triceps Extension Skull Crusher - Lying, Close Grip (EZ Bar)
Lie flat on a bench. Lower the EZ bar to your forehead by bending only at the elbows. Press it back up to the ceiling. Don't let your elbows flare out.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
triceps
Secondary
triceps (long)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
ez barbellbench
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie down on a flat bench with your back flat and feet firmly planted on the ground.
- Hold an EZ bar with both hands, using a close grip (hands about shoulder-width apart).
- Step 2Position the Bar
- Extend your arms straight up above your chest, keeping a slight bend in your elbows.
- Ensure your wrists are straight and your grip is secure on the bar.
- Step 3Lower the Bar
- Bend your elbows to lower the EZ bar towards your forehead, keeping your upper arms stationary.
- Maintain control of the bar as you lower it, avoiding any sudden movements.
- Step 4Extend the Arms
- Press the EZ bar back up to the starting position by straightening your arms.
- Focus on using your triceps to lift the weight, keeping your elbows close to your head.
- Step 5Repeat
- Perform the desired number of repetitions, ensuring to maintain proper form throughout each rep.
- Avoid locking your elbows at the top of the movement to keep tension on the triceps.
- Step 6Finish the Exercise
- After completing your reps, carefully lower the EZ bar back to the floor or rack it safely.
- Sit up slowly and take a moment to recover before moving on to your next exercise.