Exercise guide
Skull Crusher
Learn how to use skull crusher in training, choose practical loads, avoid common mistakes, and track progress in RackMath.
At a glance
How to use this lift in training.
Position and movement cues
- Grip
- Use an EZ bar or dumbbells with a grip that keeps wrists comfortable.
- Feet
- Plant feet and keep the body stable on the bench.
- Back and chest
- Keep shoulder blades set and upper arms angled slightly back if that feels better on elbows.
- Range of motion
- Lower toward the forehead or just behind the head, then extend elbows without letting shoulders drift wildly.
- Speed
- Lower slowly and extend smoothly. Avoid dive-bombing the bottom.
- Elbows and knees
- Keep elbows relatively narrow and pointed upward; avoid flaring them out hard.
Common mistakes
- Elbows flaring wide
- Turning it into a pullover
- Dropping too fast
- Using a grip that irritates wrists
How to practice it
Start each set by finding the same setup: stable feet, balanced grip or handles, a braced trunk, and a repeatable start position. Stop the set when the lift no longer looks like the first good rep.
For a heavy barbell lift, use the empty bar, then a few smaller jumps before your working weight. For dumbbells or machines, use one or two lighter feeler sets.
Loading and progression
Use 3-6 reps for strength practice, 6-12 reps for most muscle-building work, and 10-15+ reps for lighter accessories or skill practice.
Pick a load that feels like RPE 7-8 on the final set. Add weight only when the target reps, range of motion, and positions stay consistent.
Track it in RackMath
RackMath keeps previous weights, reps, RPE, plates, warmups, and PRs connected to the exercise so the next session starts with context.
Ready to track it?