When you see bodybuilders in the gym, they typically use the cable tower or some sort of close grip bench to develop the muscles in their triceps. To pack additional muscle mass onto the back of your arms, you need to use non-traditional movements like EZ-bar skull crushers.
Performing the EZ-Bar Skull Crusher
You’ll need the cambered EZ-Bar to perform skull crushers correctly. A flat bar limits movement at your wrist which could lead to injury. You can use a flat bench or an exercise ball as a base for the exercise.
Get into the starting position of the skull crusher by lying flat on your back on the bench. Put your feet flat on the floor so your back is in a neutral position. If your feet don’t rest flat on the floor, place them on the edge of the bench. You can also put boards on the floor and put your feet on them so they are flat.
Lift your arms toward the ceiling with your hands shoulder-width apart, with wrists in a pronated position. Have a partner hand you the EZ bar and secure a comfortable grip. Now, keeping your upper arm stationary, bend your elbows while allowing your forearms to move back towards your head. When your forearms make a 90-degree angle with your upper arm, at your elbow joint, extend at your elbows, straightening out your arms.
Muscles Worked During the EZ-Bar Skull Crusher
The primary muscle worked during the EZ-Bar skull crusher is your tricep. In particular, the long of your tricep is maximally taxed. The other two heads of the tricep are also worked but not as isolated. Your shoulders also work to stabilize your arms during the lift. It is important to perform EZ-Bar skull crushers when your shoulders are fresh to keep you safe during the lift since the weight will be positioned over head.
Why Use the EZ-Bar Skull Crusher for Bodybuilding
Aside from hitting the long head of your triceps, EZ Bar skull crushers isolate and focus training in your triceps with a resistance level that is hard to achieve with other lifts. In particular, the use of the EZ bar, allows for greater adjustment of the weight. Most cable machines only let you adjust the weight by 10 lb increments. The EZ bar allows for 5 lb increment changes, and if you happen to have 1.25 lb plates then 2.5 lb increments. The adjustability and angle your muscles are worked make the EZ bar skull crusher one of the most effective exercises for a bodybuilder to utilize in tricep development.
(TFSupplements is not responsible for any health complications stemming from this workout. Always consult an doctor before starting / changing a workout routine)