How to perform Barbell Skullcrusher with proper form

Setup

1. Equipment Needed: Barbell (EZ bar recommended), weight plates, bench.
2. Positioning: Lie on a flat bench with your head at one end, feet flat on the ground.

Grip

1. Hand Placement: Grip the barbell with a narrow grip (shoulder-width or slightly narrower).
2. Starting Position: Extend your arms fully, holding the barbell above your chest with elbows slightly bent.

Execution

1. Lowering Phase:
   • Inhale as you slowly bend your elbows.
   • Lower the barbell towards your forehead or just behind it. Maintain control without letting your elbows flare out.
2. Lifting Phase:
   • Exhale as you extend your arms back to the starting position.
   • Focus on engaging your triceps during the upward movement.

Key Points

• Keep your upper arms stationary; only your forearms should move.
• Maintain a neutral wrist position to avoid strain.
• Avoid locking out your elbows at the top of the movement to keep tension on the triceps.
• Ensure back and head remain in contact with the bench throughout the exercise.

Common Mistakes

• Flaring elbows: Keep them tucked in to protect shoulder joints.
• Using momentum: Focus on controlled movements rather than speed.

Conclusion

Perform the Barbell Skullcrusher with strict form to target the triceps effectively and prevent injury.