Barbell Reverse Grip Skullcrusher
Strengthen your triceps with the Barbell Reverse Grip Skullcrusher. This isolation exercise targets all three heads for impressive arm definition and
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Reverse Grip Skullcrusher
Barbell Reverse Grip Floor Press
Upper Arms · Barbell
Barbell Incline Reverse grip Press
Upper Arms · Barbell
Barbell Decline Close Grip To Skull Press
Upper Arms · Triceps Brachii · Barbell
Dumbbell Reverse Grip Squeeze Bench Press
Upper Arms · Dumbbell
Description
A tricep exercise performed with a barbell using a reverse grip, lying on a bench. The weight is lowered towards the forehead, hence the name 'skullcrusher'.
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How to do Barbell Reverse Grip Skullcrusher
- 01Setup
Lie on a flat bench with your feet flat on the floor. Grip a straight barbell with an underhand (supinated) grip, slightly narrower than shoulder-width, palms facing you.
- 02Setup
Extend the barbell straight up over your chest, arms fully extended but not locked. Position the barbell directly above your upper forehead or slightly behind your head.
- 03
Inhale and slowly lower the barbell towards your forehead by flexing only your elbows, keeping your upper arms stationary and perpendicular to the floor.
- 04
Continue lowering until the barbell is just above your forehead or lightly touches it, ensuring a deep stretch in your triceps.
- 05
Exhale and powerfully extend your elbows to press the barbell back up to the starting position, squeezing your triceps at the top.
Tips
- Maintain a stable upper arm position throughout the movement; only your forearms should move, acting like a hinge at the elbow.
- Control the eccentric (lowering) phase to maximize muscle tension and triceps engagement, aiming for a 2-3 second descent.
- To protect your elbows, avoid locking them out completely at the top of the movement; maintain a slight bend to keep tension on the triceps.
- Keep your wrists straight and strong to prevent strain and ensure force is directed efficiently to the triceps, not through wrist flexion.
Common mistakes
- Flaring elbows out excessively reduces triceps activation and can strain the shoulders; keep your elbows tucked in and pointing forward throughout the movement.
- Moving your upper arms or shoulders turns it into a less effective compound movement; keep your upper arms locked in place, moving only your forearms from the elbow joint.
- Lowering the bar too quickly compromises control and increases injury risk; use a slow, controlled descent to maximize time under tension and muscle activation.
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Get Ellim — FreeQuestions
Is Barbell Reverse Grip Skullcrusher good for beginners?
Barbell Reverse Grip Skullcrusher is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Reverse Grip Skullcrusher?
You need Barbell to perform Barbell Reverse Grip Skullcrusher. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Reverse Grip Skullcrusher?
Maintain a stable upper arm position throughout the movement; only your forearms should move, acting like a hinge at the elbow. Control the eccentric (lowering) phase to maximize muscle tension and triceps engagement, aiming for a 2-3 second descent. To protect your elbows, avoid locking them out completely at the top of the movement; maintain a slight bend to keep tension on the triceps. Keep your wrists straight and strong to prevent strain and ensure force is directed efficiently to the triceps, not through wrist flexion.
What are common mistakes when doing Barbell Reverse Grip Skullcrusher?
Flaring elbows out excessively reduces triceps activation and can strain the shoulders; keep your elbows tucked in and pointing forward throughout the movement. Moving your upper arms or shoulders turns it into a less effective compound movement; keep your upper arms locked in place, moving only your forearms from the elbow joint. Lowering the bar too quickly compromises control and increases injury risk; use a slow, controlled descent to maximize time under tension and muscle activation.
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Free · iPhone only · Available on the App Store