6×/week12 weeks
Push / Pull / Legs 6×
A high-volume 6-day split for experienced lifters. Can also be run 3 days a week on rotation.
AdvancedBuild muscle75 min
TricepsIntermediateIsolation
Skull Crusher
Lying EZ-bar extension lowered to the forehead.
Benefits
- Heavy triceps isolation
- Good stretch when lowered behind the head
How to do it
- Upper arms slightly angled back
- Lower to the forehead or just behind
- Extend without moving the elbows
Common mistakes
- Elbows flaring
- Turning it into a press
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 90 s
- Reps in reserve
- 1
- Load step
- 2.5 kg
Safety and limitations
- Elbow · Avoid
Avoid with a mild or worse elbow limitation; use an easier alternative.
Alternatives
No equipment
Easier
Programs that use it
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