EZ Bar California Skullcrusher

Target your triceps with the EZ Bar California Skullcrusher. This variation emphasizes a longer range of motion, promoting muscle growth and definition.

IntermediateUpper Arms EZ Barbell

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of EZ Bar California Skullcrusher

Isolation

Band Skull Crusher

Upper Arms · Band

Intermediate

Isolation

Cable Incline Skull Crusher

Upper Arms · Cable

Intermediate

Description

An exercise that targets the triceps by bending the elbows with a weight in hand while lying on a bench.

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How to do EZ Bar California Skullcrusher

01
Setup
Lie supine on a flat bench with your feet firmly planted on the floor, ensuring your lower back maintains a slight natural arch.
02
Setup
Grasp an EZ bar with an overhand grip, hands slightly narrower than shoulder-width apart, and extend it directly over your chest with your elbows slightly bent.
03
Keeping your upper arms stationary and elbows tucked, slowly lower the bar by bending your elbows, allowing the bar to travel towards your forehead or slightly behind your head.
04
Continue lowering until your forearms are close to touching your biceps, feeling a deep stretch in your triceps.
05
Contract your triceps to extend your elbows, pushing the bar back up to the starting position directly over your chest.
06
Fully extend your arms at the top, squeezing your triceps, but avoid locking your elbows completely to maintain tension.

Tips

Maintain constant tension on your triceps by avoiding full elbow lockout at the top of the movement; keep a slight bend to maximize muscle engagement.
Control the descent of the bar, performing the eccentric phase slowly to increase time under tension and enhance muscle activation.
Keep your elbows relatively tucked in and pointed forward throughout the movement, preventing them from flaring out to the sides to isolate the triceps effectively.
Breathe correctly: exhale as you extend the bar back to the starting position and inhale as you lower the bar towards your head.

Common mistakes

Flaring your elbows out to the sides reduces triceps isolation and can strain your shoulders; keep them tucked to direct tension to the triceps.
Using excessive weight often leads to momentum and recruitment of other muscles; reduce the weight to maintain strict form and optimize triceps engagement.
Performing a short range of motion by not fully extending or lowering the bar limits muscle activation; ensure a full range of motion to maximize triceps development.

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Questions

Is EZ Bar California Skullcrusher good for beginners?

EZ Bar California 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 EZ Bar California Skullcrusher?

You need EZ Barbell to perform EZ Bar California 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 EZ Bar California Skullcrusher?

Maintain constant tension on your triceps by avoiding full elbow lockout at the top of the movement; keep a slight bend to maximize muscle engagement. Control the descent of the bar, performing the eccentric phase slowly to increase time under tension and enhance muscle activation. Keep your elbows relatively tucked in and pointed forward throughout the movement, preventing them from flaring out to the sides to isolate the triceps effectively. Breathe correctly: exhale as you extend the bar back to the starting position and inhale as you lower the bar towards your head.

What are common mistakes when doing EZ Bar California Skullcrusher?

Flaring your elbows out to the sides reduces triceps isolation and can strain your shoulders; keep them tucked to direct tension to the triceps. Using excessive weight often leads to momentum and recruitment of other muscles; reduce the weight to maintain strict form and optimize triceps engagement. Performing a short range of motion by not fully extending or lowering the bar limits muscle activation; ensure a full range of motion to maximize triceps development.