Arms · Isolation

Flat EZ Bar Skull Crusher

A triceps isolation exercise using an EZ bar on a flat bench, lowering toward the forehead to target all three heads. Lowering the bar overhead puts the long head under stretch, which is where triceps grow best, and the EZ bar keeps the wrists comfortable while it happens. It pairs naturally with pressing: close grip bench for load, skull crushers for stretch.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Intermediate EZ Bar Isolation Push
flat-ez-bar-skull-crusher-poster
  • Level Intermediate
  • Equipment EZ Bar
  • Primary Muscles Triceps
  • Movement Isolation Push

Demonstration

Watch the Form Demo

Technique

How to Do the Flat EZ Bar Skull Crusher

  1. Lie on a flat bench holding an EZ bar over your chest with a narrow overhand grip.
  2. Angle your upper arms slightly back toward your head and hold them there.
  3. Bend at the elbows to lower the bar toward your forehead or just behind it.
  4. Stop when you feel a full stretch in the triceps.
  5. Extend back up, stopping just short of a hard lockout to keep tension on.
  6. Keep the upper arms frozen in place for the entire set.

Anatomy

Muscles Worked

arms
Primary muscles
Triceps

Do This

Form Cues

  • Keep the upper arms fixed and angled slightly back toward the head.
  • Lower the bar to just above the forehead or behind it.
  • Stop just short of full lockout to keep tension on the triceps.
  • Lower with patience. The slow stretch behind the head is the entire reason this exercise exists.

Avoid This

Common Mistakes

  • Letting the upper arms swing back and forth, which turns it into a pullover.
  • Lowering to the nose or chin, which shortens the range.
  • Going heavy enough that the elbows flare wide.
  • Going so heavy that the elbows flare and the shoulders start pressing the bar instead of the triceps extending it.

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