Close-Grip EZ-Bar Skull Crusher to the Chin
Differentiation: Mechanics
This variation of a Tricep Press is unique. Here is how: you use an EZ-bar. The bar places your hands at a slightly curved angle. This angle engages the lateral head of your triceps. You also hold the EZ-bar with a close grip. Using this hand position helps work all three Tricep muscles. Finally, you lower the bar all the way to your chin, | instead of to your forehead | or behind your head. Lowering the bar to your chin creates an angle in your arms | that puts maximum tension on all three heads of your triceps. You may place your feet on the bench (like our illustrations show), or on the floor, provided the soles of your feet are planted firmly on a surface. This foot position ensures that your body is stable and balanced.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Obtain an EZ curl type fixed-weight barbell. Alternatively, you can load plates onto an EZ curl bar and add barbell collars to keep the plates from moving.
3) While holding the bar, sit on the bench.
4) Rest the bar on your thighs until ready to lay back on the bench.
5) Lie on your back lengthwise on the flat bench, so your shoulders meet the edge of the bench and your head hangs off.
6) Rest your feet flat on the opposite end of the bench.
7) ...with your head extended off one end
8) Grasp the bar with your hands on the innermost grips of the bar - with your palms facing upward.
9) Fully extend your arms and bar straight up above your head with your palms facing upward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you bend your arms at the elbows to lower the bar
3) ...until the bar is near your chin.
4) This is the ending position.
5) Exhale as you push the bar back upward
6) ...until your arms are fully extended - while keeping your elbows inward.
7) Hold this position for a count of one second.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your upper arms stationary and focus on only moving your forearms.
Keep your elbows near your sides.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Weights | EZ-Curl Bar |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
Alternatively, if you have a partner, he can hand the bar to you - after you lie down.