Skull crushers

3 × 8-10  ·  Equipment: Barbell & plates

Muscle groups: Arms

How to do skull crushers

1. Lie on a flat bench holding an EZ or straight bar over your chest.
2. Extend your arms toward the ceiling aligned with your shoulders.
3. Bend only your elbows, lowering the bar in an arc toward your forehead.
4. Keep your elbows fixed pointing up without flaring them out.
5. Lower until your forearms are just past parallel.
6. Press with your triceps to return to the start.
7. Keep your shoulders still; only your elbows work.

Mistakes to avoid

• Don't flare or move your elbows; they must stay fixed pointing at the ceiling.
• Keep your head supported on the bench and your wrists straight.
• Don't lower the bar past a range that's comfortable for your elbows.
• Use a weight you control on the way up, without swinging the bar.

Progression

• Start with 8-10 reps with a weight you control through the whole range.
• Increase the load once you finish the 3 sets without your elbows flaring.
• Raise time under tension by lowering the bar over 3 seconds.
• Once you master the EZ bar, try a straight bar or dumbbells for a deeper stretch.