EZ-Bar Skull Crusher to the Forehead
Differentiation: Mechanics
This variation of a Skull Crusher is unique. Here is how: you use an EZ-bar. The bar places your hands at an angle | that targets and develops the medial head of your triceps. You also lower the bar down to your forehead for this exercise. This movement is a shorter range of motion than a Decline Skull Crusher. This shorter range of motion causes your triceps to remain constantly contracted. This constant contraction adds to their overall strength and size.
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...
6) ...with your legs straddling the bench |and feet flat on the floor.
7) Grasp the bar with a close grip - using the innermost grips of the bar.
8) Fully extend the bar straight up above your head with your palms facing your legs.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you bend your arms at the elbows
3) ...to allow the bar to gradually rotate downward using an arc motion.
4) ...until the bar reaches just above your forehead.
5) Hold the bar against your forehead for a count of two seconds.
6) Then, exhale as you again lift the bar straight over your head.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your elbows inward, which will keep the majority of the tension on your triceps and provide you with the most potential benefit.
Keep your upper arms stationary and focus on only moving your forearms.
Keep your upper arms perpendicular to the floor.
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 |
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Appearing in the Video
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Tip
Alternatively, if you have a partner, he can hand the bar to you - after you lie down.