EZ Bar Skull Crushers

Proper Positioning

1. Lie on the bench in a supine position

2. Place the head, shoulder blades, sacrum (the triangular bone at the base of the spine), and glutes firmly on the bench

3. Bring the feet back under the knees, firmly planted

4. Squeeze the glutes to maintain a balanced position

5. Maintain a natural arch in the lower back throughout the entirety of the movement

6. Grab the bar with a pronated grip slightly inside shoulder width

7. Keep the bar around eye level, with the elbows fixed at the upper chest level

8. Keep the elbows tucked

Proper Technique

1. Maintain a fixed position at the elbows

2. Slowly lower the bar until the forearms are parallel to the ceiling

3. Press the bar, once a slight stretch is felt in the triceps

4. Slowly return to starting position

5. Pause and squeeze at the top of the movement

Essential Tips

1. Do not use momentum

2. Avoid moving the elbows with the weight

3. Avoid swinging

4. Lower bar further in accordance with ROM

5. Do not hyperextend the elbows

6. Avoid locking out the elbows

7. Do not point elbows to the side or flare them out

8. Move the fixed elbows position higher to focus more on the long head