Skullcrusher (Barbell)
Trains the triceps. You need a barbell. 7 of our free programs use it, across 20 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Skullcrusher (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
7of our 50 programs use it
3×10–15the shape they run most (10 sessions)
1:15typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Bro Split | Arms | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| High Frequency PPL | Push A — Chest Emphasis | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHAT | Upper Power, Chest & Arms Hypertrophy | 3×6–103×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHUL | Upper Power | 2×6–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| The Rippler | Overhead | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Twice-A-Day | PM — Shoulders & Arms Pump | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Wolverine | Day 4 — Shoulders/Chest (Volume), Day 4 — Shoulders/Chest (Build) +2 | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Skullcrusher (Barbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Skullcrusher (Barbell) trains
Technique
How to do the Skullcrusher (Barbell)
- Lie on a flat bench holding a barbell with an overhand grip, hands about shoulder-width apart, and extend your arms straight above your chest.
- Keeping your upper arms stationary and perpendicular to the floor, bend your elbows to slowly lower the barbell towards your forehead.
- Stop just before the bar reaches your forehead, then extend your elbows to press the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your upper arms still throughout the movement; only your forearms should move.
- Lower the barbell slowly and with control to protect your elbows and maximize triceps engagement.
- Breathe in as you lower the bar and exhale as you extend your arms back up.
- Use a moderate weight; this exercise places significant stress on the elbow joints.
Substitutes
Swap Skullcrusher (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Skullcrusher (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.