Skull Crusher

Lying triceps extensions — named for the mistake, built on the control.

Setup

1. Lying down, bar pressed over the chest.
2. Elbows set slightly back toward your head — they stay there.

How To Do It

1. Bend only the elbows, lowering to your forehead or just behind.
2. Extend back to lockout without the elbows drifting.

Breathing

Inhale down, exhale up.

Common Mistakes

• Elbows flaring and drifting — the upper arm is a statue.
• Going too heavy — the name is a warning label.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.