Barbell Skullcrusher

Barbell Skullcrusher is an intermediate isolation push using barbell, bench. It loads Triceps.

Why this lift

The Barbell Skullcrusher is a intermediate isolation push lift. It primarily loads Triceps. Shoulders help. You need barbell, bench. Most programs place it after your main compounds, as accessory work. You may also hear it called Barbell Skullcrushers.

The triceps finish every press. Isolation work here is for the lockout you keep missing, not for a pump that replaces bench. Once the pattern feels automatic, most programs keep this as a weekly staple.

Muscles worked

• Primary: Triceps
• Secondary: Shoulders

Setup

• Set barbell, bench so the elbows can stay fixed.

How to do it

1. Extend through Triceps to lockout, then return under control.

Coaching cues

• Only the forearms move.
• Finish the lockout without slamming.

Common mistakes

• Letting the elbows flare and travel. Pin them; reduce the load.

How to program it

Treat the Barbell Skullcrusher as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Barbell Skullcrusher does not agree with you, Bar Pushdown trains Triceps with a different setup.

Related lifts

• Bar Pushdown Triceps
• Barbell JM Press Triceps
• Barbell Overhead Tricep Extension Triceps
• Bench Dip Triceps
• Cable Cuffed Single Arm Tricep Extension Triceps
• Cable Dual Overhead Tricep Extension Triceps

FAQ

What muscles does the Barbell Skullcrusher work?

The Barbell Skullcrusher works Triceps (primary), Shoulders (secondary).

What equipment do I need for the Barbell Skullcrusher?

You need barbell, bench.

Is the Barbell Skullcrusher suitable for beginners?

Not as a first-week lift. The Barbell Skullcrusher is marked intermediate — learn a simpler variation from the related lifts below, then come back.