Arms
Skullcrusher
What it works
Mainly: Triceps.
Setup
Lying on a bench, EZ bar or dumbbells over the chest, upper arms angled slightly back rather than straight up.
How it goes
Bend at the elbows to lower towards the top of the head, then extend. Keep the upper arms still.
Two things people get wrong
- Letting the upper arms swing, which turns it into a pullover.
- Going heavy enough that the elbows complain — this movement rewards moderation.
If the kit’s busy
Rope pushdown or a close-grip press.
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.