Ez Bar Skullcrusher

What is EZ-Bar Skullcrusher? The EZ-Bar Skullcrusher is a strength training exercise that targets the triceps muscles. It involves lying on a bench while holding an EZ-barbell above the chest and performing a controlled movement to lower the bar towards the forehead, then extending the arms to lift the bar back to the starting position.

Tutorial

1. Starting Position:

• Lie on a bench with your feet flat on the floor.

• Hold the EZ-barbell with an overhand grip, hands shoulder-width apart, and arms fully extended above your chest. 2. Execution: - Keeping your upper arms stationary, slowly bend your elbows to lower the bar towards your forehead.

• Pause briefly at the bottom of the movement. - Extend your arms to lift the bar back to the starting position, fully extending the elbows. 3. Repetitions: - Aim for 3-4 sets of 8-12 repetitions, focusing on controlled movements and proper form.

Common Mistakes

• Arching the back excessively.

• Using momentum to lift the weight. - Allowing the elbows to flare out during the movement.

• Dropping the weight too quickly, risking injury.

Tips for Better Results

• Use a weight that challenges you without sacrificing form.

• Keep your elbows close to your head throughout the exercise. - Engage your core muscles to stabilize your body on the bench.

• Control the movement both on the way down and on the way up for maximum muscle engagement.

Muscles Worked The EZ-Bar Skullcrusher primarily targets the triceps brachii muscles, specifically the long head. It also engages the lateral and medial heads of the triceps, as well as the anconeus muscle. Additionally, the exercise activates the stabilizing muscles in the shoulders and chest to support the movement.