EZ Bar Skull Crusher: Muscle Worked, How To Do and Tips

Are you ready to make your tricep workout even better? Then you can use barbell skull crushers.

The EZ Bar Skull Crusher is a classic triceps exercise that is known for its effectiveness in building size and strength. Bodybuilders and athletes have been doing it for a long time.

It is one of the best variations of the skull crushers exercise that is usually done on a flat bench with an Ez-bar. You can also modify the bench position to either incline or decline, to do the same.

In this article, we will look at the following:

• What EZ bar skull crusher
• Muscles Worked
• Benefits
• How to do it
• Its Variations

What Is EZ Bar Skull Crushers

EZ Bar Skull Crushers, also known as EZ Bar Lying Triceps Extensions, are an effective isolation exercise targeting the triceps muscles. This exercise is performed with an EZ barbell, which is a specialized barbell with angled grips in the middle.

The EZ bar has a unique design that allows for a more comfortable and ergonomic hand position, reducing strain on the wrists and elbows.

The term “skull crusher” derives from the exercise’s fundamental mechanics of lowering the weight down toward the skull from an elevated position.

Ez bar skull crushers are a popular type of skull crusher among gym goers and bodybuilders. There are many other ways to do it.

• Incline Ez Bar Skull Crusher
• Decline Ez Bar Skull Crusher

EZ Bar Skull Crusher Muscle Worked

Ez Bar skull crushers primarily target the triceps brachii, with a particular emphasis on the long head of the muscle.

The forearm muscles, specifically the brachialis, brachioradialis, Forearm Flexor muscles act as stabilizers during skull crushers, helping to maintain control and stability.

In addition to its target of the tricep, the barbell skull crushers have the involvement of several synergist and stabilizer muscles, Pectoralis Major, Anterior Deltoid, Lats and Biceps Brachii.

How To Do Ez Bar Skull Crushers

If you are new to this exercise, you should start with a light weight and work on perfecting your form. As you get used to the exercise and get stronger, you can slowly increase the weight you use.

Here are the steps on how to do barbell skull crushers:

1. Lie down on a flat bench with your feet firmly planted on the ground.
2. Make sure the EZ bar is loaded with the appropriate weight.
3. Make sure your head, upper back, and buttocks are in contact with the bench.
4. Grasp the Ez bar with an overhand grip (palms facing down) that is slightly narrower than shoulder-width apart.
5. Make sure your upper arms are perpendicular to the floor.
6. Slowly lower the EZ barb towards your forehead by bending your elbows.
7. Once you reach the bottom position, pause for a moment.
8. Then, engage your triceps and extend your arms to lift the barbell back to the starting position.
9. Complete the 3-4 sets of 8–12 repetitions.

Ez bar Skull Crushers Form And Tips

When you do a skull crusher exercise, you should pay attention to these things.

• Avoid lowering the weight too close to your face or forehead. This can put too much strain on the elbows and increase the risk of getting hurt.
• You should do the whole movement slowly and carefully, especially when the weight moving down.
• Don’t let the barbell fall too quickly or bounce off.
• Exhale during the concentric phase (when lifting the barbell) and inhale during the eccentric phase (when lowering the barbell).
• Keep your elbows close to your head and pointing upward.
• Keep your shoulders and upper arms fixed. All the movement should be in your elbows.
• Avoid allowing your elbows to flare out to the sides or drift forward.
• Don’t lock your elbows at the top of the movement. This can put stress on your elbows and cause injury.
• Pause for a moment at the bottom of the movement. This will help to stretch the triceps and get a better workout.
• Start light, add weight gradually, and always keep the movement under full control.

Ez Bar Skull Crusher Variations

The EZ bar skull crusher can be performed in different ways by changing the bench position to effectively target the triceps.

• If you’re new to doing skull crusher, you can make the exercise easier by using a lighter weight.
• If you want a more advanced variation to work different muscle fibers in the tricep, try Incline and decline Ez bar skull Crushers.

Know More: 7 Best Barbell Triceps Exercises For Mass And Strength

1. Incline Ez Skull Crusher

The incline skull crusher helps to build muscle and strength in all three tricep heads.

The incline position allows for a deeper stretch of the triceps during the eccentric (lowering) phase and a more intense contraction during the concentric (lifting) phase.

Adding incline skull crushers to your tricep workout routine can help you get stronger and overcome plateaus.

How To Do Incline EZ Bar Skull Crushers

1. Set an incline bench at around 30-45 degrees.
2. Take an EZ Bar and lie down on a bench with your face facing up and your feet on the floor.
3. Extend your arms over your shoulders with your palms facing up.
4. Then slowly lower the weight towards your forehead by bending your elbows.
5. Hold this position for a count and then with a controlled motion raise your arms back up to the starting position.
6. Repeat for as many reps and sets as desired.

Tips For Proper Form

• Keep your upper arms fixed, with your elbows close to your head.
• Do not use excessively heavyweight as this is dangerous for your elbows.

2. Decline Ez Bar Skull Crusher

Decline skull crushers are a variation of the traditional skull crusher exercise performed on a decline bench.

The decline angle enhances the stretch on the triceps during the eccentric phase and allows for a deeper contraction during the concentric phase. This increased range of motion can lead to greater muscle activation and development.

How To Do Decline Ez Bar Skull Crusher

1. Grab an EZ and lie against a decline bench with your feet firmly on pads.
2. Extend your arms over your shoulders with your palms facing up.
3. Then slowly lower the Ez bar behind your head by bending your elbows.
4. Hold this position for a count. Then, in a controlled motion, raise your arms back up to the starting position.
5. Repeat for as many reps and sets as desired.

Tips For Proper Form

• Keep your upper arms fixed, with your elbows close to your head.
• At the top of the movement, do not lock out your elbows.

FAQs

What muscles does the EZ bar skull crusher work?

The EZ bar skull crusher works the triceps, specifically the long head of the triceps.

Is it better to do skull crushers with an EZ bar or a straight bar?

Both variations are effective at targeting the triceps muscle. Some people may find the EZ bar more comfortable and ergonomic, thanks to its angled grips that reduce strain on the wrists and elbows. On the other hand, the straight bar allows for a slightly greater range of motion, potentially providing a deeper stretch in the triceps.

How often should I do EZ bar skull crushers?

It’s okay to do EZ bar skull crushers 2-3 times a week.

What grip is best for skull crushers?

A shoulder-width apart or slightly narrower is the best grip for skull crushers.

If you feel the close grip is too uncomfortable on your wrists, you can try using a neutral grip, with your palms facing each other, by using a dumbbell.

Dumbbell vs ez bar skull crushers

Dumbbell skull crushers allow for greater stability and each arm to work independently, while the EZ bar version provides a more ergonomic grip. Choose based on personal comfort and training goals.

Takeaways

The EZ Bar Skull Crusher is a highly effective exercise for building strong and defined triceps

There are many ways to do this exercise, so you can choose the best skull crushers variation for you. Mastering the skull crusher will help you see gains across many muscles in your upper body.

References

1. Boehler B, Porcari JP, Kline D, Hendrix R, Foster C, Anders M. ACE-sponsored research: Best triceps exercises. American Council on Exercise.
2. Borges E, Mezêncio B, Pinho J, Soncin R, Barbosa J. Resistance training acute session: pectoralis major, latissimus dorsi and triceps brachii electromyographic activity. J Phys Ed Sport. 2018;2018(02):648-653. doi:10.7752/jpes.2018.02095
3. Shuttlewood K, Beazley J, Smith CD. Distal triceps injuries (Including snapping triceps): A systematic review of the literature. World J Orthop. 2017;8(6):507-513. doi:10.5312/wjo.v8.i6.507
4. American Council on Exercise. ACE Study Identifies Best Triceps Exercises.

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