Overview
The barbell reverse grip skullcrusher is a triceps isolation exercise performed with an overhand grip. It targets all three heads of the triceps and is especially effective for developing muscle thickness and definition in the upper arms. By using a straight or EZ bar and maintaining a palms-down grip, you can add variety to your triceps training and challenge your muscles from a different angle.
How to Perform
Setup:
Lie flat on a bench with your feet planted on the floor.
Grasp a straight or EZ-bar using a shoulder-width overhand grip.
Start with arms extended, holding the barbell directly above your shoulders.
Execution:
Keeping your upper arms perpendicular to the bench, slowly bend your elbows to lower the barbell toward your forehead or just above it.
Keep your elbows tucked and stationary throughout the movement.
Once you reach a 90-degree bend or slightly deeper, press the bar back to the starting position by extending your elbows.
Repeat for the desired number of reps.
Tips for Proper Form
Keep your elbows close to your head to avoid shoulder involvement.
Lower the bar in a controlled motion to maintain tension and prevent injury.
Avoid letting the bar drift toward your chest or face.
Keep your wrists straight and stable throughout the lift.
Exhale as you press the bar up and inhale as you lower it.
Common Mistakes
Allowing the elbows to flare out excessively
Using momentum or bouncing the barbell off the forehead
Letting the wrists bend backward, reducing control and risking strain
Lowering the bar to the chest instead of the forehead, which shifts emphasis away from the triceps
Using too much weight and compromising range of motion or form
Benefits:
Isolated Triceps Activation: Directly targets all three triceps heads with minimal involvement from other muscles.
Improved Elbow Stability: Reinforces control and strength in the elbow joint.
Versatile Equipment Options: Can be performed with an EZ bar, straight bar, or cambered bar depending on wrist comfort.
Functional Carryover: Supports pressing strength for bench press and overhead press movements.
Enhanced Triceps Hypertrophy: Promotes growth by training the triceps in a stretched position.
Muscles Worked
