Behind-The-Head Skullcrusher 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Behind-The-Head Skullcrusher" is a powerful triceps-focused isolation exercise that emphasizes the long head of the triceps more effectively than the traditional Skullcrusher. It involves lowering a barbell behind the head instead of toward the forehead, increasing the stretch on the triceps and improving muscle activation. Performed while lying on a flat bench, this variation requires maintaining upper arm stability as you lower the barbell in a controlled arc behind your head, then extend your arms back to the starting vertical position. The greater range of motion in this version intensifies the stretch and contraction of the triceps, promoting better muscle growth and flexibility. Maintaining strict form is essential to avoid stress on the shoulders and neck, making this an excellent addition to any targeted arm-training routine.
How to Perform
The Behind-The-Head Skullcrusher is a more advanced variation of the traditional Skullcrusher that enhances triceps activation through a deeper range of motion.
Begin by sitting on a flat bench with a barbell resting on your thighs. Grip the barbell with an overhand grip, palms facing downward, hands roughly shoulder-width apart.
Carefully lie back on the bench while bringing the barbell up, positioning your arms vertically above your chest.
From this position, initiate the movement by bending your elbows and slowly lowering the barbell in a controlled arc behind your head, rather than toward your forehead.
Lower the barbell until you feel a strong but comfortable stretch in your triceps. Keep your upper arms stationary and elbows pointed forward throughout the movement.
Pause momentarily when the barbell reaches the furthest point behind your head, then contract your triceps to extend your arms back to the vertical starting position.
Avoid locking out your elbows at the top of the movement to maintain constant tension on the triceps.
Repeat for the desired number of repetitions while focusing on control and muscle engagement throughout the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain elbow positioning by keeping them close to your head and pointing forward during the entire movement. Prevent them from flaring out to ensure maximum triceps engagement.
Lower the barbell behind your head in a slow and deliberate manner. A controlled tempo enhances the stretch on the triceps and promotes muscle growth.
Do not lock out your elbows at the top of the motion. A slight bend helps maintain tension in the triceps and prevents joint stress.
Use a full range of motion to maximize triceps recruitment—lower the barbell deep behind your head without compromising shoulder stability.
Keep your wrists neutral and grip the barbell securely to involve the forearms and prevent wobbling during the lift.
Always prioritize form over weight. Using a moderate load with perfect form is more effective and safer than lifting too heavy with poor technique.
How Not to Perform
Do not let your elbows flare outward as this reduces triceps isolation and may strain your shoulders. Keep them tucked and stable throughout.
Avoid using too much weight. Excessive load can lead to poor form and increased injury risk, especially with the extended range of motion behind the head.
Never skip warm-up sets. Properly warming up your triceps and shoulders reduces injury risk and prepares your joints for the extended stretch.
Don’t rush the movement. Fast, jerky reps decrease time under tension and can cause form breakdown. Stay slow and controlled on both the lowering and lifting phases.
Failing to go behind the head or using a partial range of motion limits the stretch and effectiveness of this variation. Lower the barbell fully behind your head for maximum engagement.
Avoid arching your lower back off the bench. Keep your back flat to protect your spine and stabilize the movement.
Do not neglect barbell control. An unsteady barbell, especially when moving behind the head, increases the risk of imbalance and injury.
Pay attention to signs of fatigue. If your form begins to suffer, stop the set to avoid unsafe reps.
Ensure forearm involvement by maintaining a solid grip and controlling the descent and ascent of the barbell.
Do not forget safety measures like securing weight collars on the barbell. Proper equipment setup ensures a safe and stable workout.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
