How to do the SKULLCRUSHER! | 2 Minute Tutorial

What's up guys and welcome back to 2 Minute Tutorials! This series will cover a broad range of training exercises to help you feel more comfortable in the gym and progress with your training. Each episode will cover one unique exercise by giving an in depth description of the muscle groups it activates, the equipment it requires, how to set it up, and most importantly, how to perform it correctly. With valuable cues, techniques, and assistance along the way, this series will deliver a quick, simple, and effective breakdown easy enough for anyone to understand. Whether you’ve been lifting for years, or if it's your first time stepping into a gym, these videos will have you feeling confident, knowledgeable, and ready to level up your training! So join the ride and let's get to work! Today's episode focuses on the skullcrusher, also known as the french press, lying EZ bar extension, or overhead extension.

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CC: This exercise is gonna target the long head of your tricep, which is the largest muscle on the back of your upper arm. Now this can be done with any of the equipment you see on the screen, however in this video, I’m gonna be demonstrating with an e-z bar, as I find the semi pronated grip places a little less stress on my wrists. Nonetheless, each variation utilizes the exact same technique, so just use what’s available for you.

Once you’ve done that it’s time to initiate the setup. First, flatten out the bench and place the bar in front, then grip it firmly in the palm of your hands with your thumbs wrapped around. I find that a narrow grip within shoulder width elicits slightly more tricep activation, but feel free to use a wider grip closer to shoulder width if that’s more comfortable.

Once you’ve found a hand position that works for you, lift the bar comfortably onto your knees and sit down on the bench, then hoist the weight up and slowly lower yourself down. As you do this, fully extend your arms to push the weight up and place the top of your head just slightly off the bench. Then retract your shoulder blades and without bending your elbows, bring the weight slightly behind your head so that your shoulders extend past 90 degrees of flexion.

The starting position should look something like this, where shoulder blades are down, your arms are fully extended, and the bar is held on an angle.

From here, begin the eccentric by bending your elbows and lowering the weight in arc behind your head. From the side, your elbows should travel slightly backwards, but from the front, they should be tucked in and locked in place.

At the bottom, your elbows should be in line with your eyes, the bar should be just in front of the bottom of your head, and your forearms should be perpendicular to your biceps.

Then begin the concentric by squeezing your triceps and pushing the bar up in an arc. From the side, your elbows should travel slightly forward, but again, from the front, they should be tucked in and locked in place. Fully extend your arms at the top and get back into the starting position for the next rep.

Make sure to keep your glutes on the bench and your shoulders relatively fixed at all times, and always hold the bar on an angle to ensure the tension remains on your triceps.

To incorporate this into your routine, I recommend adding it whenever you train triceps, in addition to other exercises for the lateral and medial head. Choose a light to moderate weight for 3-4 sets of anywhere from 10-20 reps.

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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.

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