Close-Grip Barbell Skull Crusher to The Forehead

a.k.a. Skullcrusher, Skull Crusher

Differentiation: Mechanics

This variation of a lying triceps extension is unique. Here is how: you use an Olympic bar. The Olympic bar has a wide weight distribution. This weight distribution engages the short head of your triceps. You also hold the bar with a close grip. Using this hand position helps work the long head of the triceps. Finally, you perform this exercise by bringing the bar down to your forehead. This movement is a short range of motion | that maintains maximum contraction in your triceps. Maximizing each contraction increases their size and strength overall.

Starting Position

To get into starting position, do this...

1) While holding the bar, sit on the bench.

2) Locate a movable flat bench.

3) Obtain a fixed-weight barbell.

4) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.

5) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

6) Lie back lengthwise on the bench with your hands holding the EZ Curl Bar near your chest.

7) ...with your feet flat on the floor, wide apart for stability.

8) Grasp the bar with both hands ten inches apart - with your palms facing your legs.

9) Fully extend your arm and bar straight up above your head.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you bend your arms at the elbows to allow the bar to gradually drop using an arc motion..

3) ...until the bar reaches just above your forehead.

4) This is the lowest position.

5) Hold this position for a count of one second.

6) Then, exhale as you again push the bar straight up using an arc motion

7) ...until your arms are fully extended and the bar is above your head.

8) ...back to the starting position.

9) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your elbows inward, which will keep the majority of the tension on your triceps and provide you with the most potential benefit.

Keep your upper arms stationary and focus on only moving your forearms.

Keep your upper arms perpendicular to the floor.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

Alternatively, if you have a partner, he can hand the bar to you - after you lie down.

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