Ez Bar Skullcrusher 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Ez Bar
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The EZ Bar Skullcrusher is a triceps-focused strength training exercise utilizing the EZ Bar, with secondary engagement of the forearms. This compound movement involves lying on a bench with the EZ Bar held in an overhand grip, arms fully extended. The primary objective is to flex the elbow joint, lowering the bar towards the forehead in a controlled manner, and then extending the arms back to the starting position. The unique shape of the EZ Bar offers a more wrist-friendly alternative to a straight barbell, reducing strain on the wrists during the movement. The EZ Bar Skullcrusher effectively targets the triceps, emphasizing the long head of the muscle, while also involving the forearms in grip and stability. Incorporating this exercise into a comprehensive triceps workout routine can contribute to improved arm strength, muscle definition, and overall upper body aesthetics. Proper form and controlled movements are crucial to maximize the benefits of the EZ Bar Skullcrusher while minimizing the risk of injuries.
How to Perform
Begin the EZ-Bar Skullcrusher by choosing the appropriate weight for your fitness level and sitting on the edge of a flat bench.
To assume the starting position, lie back on the bench and carefully lift the EZ bar, keeping it close to your chest. Press the weight to full lockout once you are in a supine position, ensuring a stable grip on the bar.
Lower the EZ bar towards your head by unlocking the elbows, allowing it to descend just above or towards your forehead. Maintain control throughout this phase to engage the triceps effectively without compromising form.
As your forearms reach a position parallel to or just below the ground, initiate the reversal of the movement. Extend the elbows and flex the triceps to bring the EZ bar back to the starting position, fully locking out the weight.
Execute the EZ-Bar Skullcrusher for the desired number of repetitions, emphasizing a smooth and controlled motion to optimize triceps activation and promote muscle growth.
Tips
As you lower the weight during the EZ-Bar Skullcrusher, be cautious not to overextend through the lumbar spine, and maintain abdominal tension to ensure proper spinal alignment and minimize the risk of lower back strain.
Focus on exhaling during the extension of the elbows, particularly when locking out the weight overhead. This controlled breathing pattern contributes to stability and aids in maximizing triceps engagement throughout the movement.
If you encounter elbow discomfort during the exercise, consider implementing variations such as a slight incline or decline on the bench. Additionally, experiment with adjusting the position of your elbows, either keeping them closer to your body or slightly flared out, to find a more comfortable and joint-friendly alignment.
To alleviate tension on the ligamentous portions of the triceps, consider keeping the EZ bar just above your head without locking out directly over your line of sight. This modification can contribute to a more controlled and joint-friendly range of motion, especially if you experience discomfort in the triceps area.
How Not to Perform
Avoid Overextending the Lower Back:
Refrain from overextending through the lumbar spine as you lower the EZ-Bar during the Skullcrusher. Maintain core engagement to ensure proper spinal alignment and prevent unnecessary strain on the lower back.
Do Not Hold Your Breath:
Avoid holding your breath during the exercise. Instead, breathe naturally and exhale as you extend the elbows and lockout the weight overhead. Proper breathing not only enhances stability but also helps channel energy effectively to the targeted triceps.
Steer Clear of Elbow Discomfort:
Prevent elbow pain by avoiding excessive stress on the joints. If discomfort arises, refrain from implementing extreme angles or positioning of the elbows. Instead, prioritize a neutral and comfortable alignment to protect the joints and optimize triceps activation.
Refrain from Locking Out Directly Overhead:
Avoid locking out the weight directly over your line of sight, especially if it causes discomfort or tension on the ligamentous portions of the triceps. Instead, keep the EZ bar just above your head to maintain a controlled range of motion and focus on the targeted muscles without unnecessary strain.
Don't Neglect Proper Form for Heavy Weights:
Refrain from sacrificing proper form for the sake of lifting heavier weights. Focus on controlled and deliberate movements, ensuring the triceps are effectively engaged throughout the exercise. Lifting excessively heavy weights with compromised form increases the risk of injuries and reduces the effectiveness of the workout.
Avoid Rushed Movements:
Steer clear of rushed movements during the Skullcrusher. Perform each repetition with a controlled pace, emphasizing the eccentric and concentric phases of the exercise. Rushing through the movement not only wastes energy but also reduces the effectiveness of muscle engagement.
Do Not Neglect Warm-Up:
Avoid neglecting a proper warm-up before performing the EZ-Bar Skullcrusher. Adequate warm-up exercises for the triceps and surrounding muscles prepare the joints and tissues, reducing the risk of injuries and ensuring optimal performance.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
