The Skullcrusher is an intermediate barbell lying triceps extension that primarily trains the triceps. It is useful for training the triceps with a lying elbow-extension pattern.
Primary muscles
triceps
Secondary muscles
None
Equipment
barbell
Difficulty
intermediate
TARGET AREA
Muscles worked
Primary muscles
triceps
Secondary muscles
None
THE MOVEMENT
How to perform
Lie on a bench with the bar held above the shoulders and take a comfortable grip.
Keep the upper arms controlled while bending the elbows.
Lower the bar toward the forehead or slightly behind the head to a comfortable depth.
Extend the elbows to return to the start without turning the movement into a press.
IRONYOU / CORE
Core cues
Keep the upper arms controlled while the elbows bend.
Lower the load to a comfortable point around or slightly behind the head.
Use a smooth lockout without letting the shoulders take over.
STAY SHARP
Common mistakes
Letting the elbows flare widely.
Turning the movement into a press by moving the upper arms too much.
Using a load that makes the bottom position unstable.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: total barbell load. Public value: total barbell load.
Skullcrusher Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as total barbell load.
Skullcrusher estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
26.3 kg
34.8 kg
43.3 kg
61 kg
60 kg
29.1 kg
38.5 kg
48 kg
67.6 kg
70 kg
31.7 kg
41.9 kg
52.2 kg
73.6 kg
80 kg
34 kg
45 kg
56 kg
79 kg
90 kg
36.1 kg
47.8 kg
59.5 kg
83.8 kg
100 kg
38 kg
50.3 kg
62.6 kg
88.2 kg
110 kg
39.7 kg
52.5 kg
65.4 kg
92.2 kg
120 kg
41.2 kg
54.6 kg
68 kg
95.8 kg
Skullcrusher Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as total barbell load.
Skullcrusher estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
12 kg
15.9 kg
19.8 kg
27.9 kg
50 kg
16 kg
21.2 kg
26.4 kg
37.2 kg
60 kg
18.5 kg
24.5 kg
30.5 kg
43 kg
70 kg
20.1 kg
26.6 kg
33.1 kg
46.7 kg
80 kg
21 kg
27.9 kg
34.7 kg
48.9 kg
90 kg
21.7 kg
28.7 kg
35.7 kg
50.3 kg
100 kg
22 kg
29.2 kg
36.3 kg
51.2 kg
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
KEEP EXPLORING
Variations
Related variations: Triceps Pushdown, Bench Dip, and Overhead Dumbbell Triceps Extension.
Choose the version that matches your equipment, joint comfort, and the movement you can repeat consistently.
EARLY ACCESS
Track Skullcrusher in IronYou.
Keep your last session, progress and next target with you when you train.