Arms Focus

Close-Grip Skull Crusher

Back to Archive
Coach Notes

Coach Take

Direct triceps work with a stable bar path and strong overload potential.

Make It Easier

EZ-Bar Skull Crusher

Level It Up

Paused Triceps Extension

Build Size

3-5 x 8-12, rest 60-120s

Chase Pump

2 x 15 burn reps

Attribute Breakdown

Muscle

Arms

DIRECT ARM ISOLATION TO BUILD BICEPS OR TRICEPS OUTPUT

Equipment

Barbell

BARBELL LIFT: STABLE LOAD, BIG STRENGTH POTENTIAL

Movement

Isolation

ISOLATION PATTERN TARGETING A SINGLE MAIN MUSCLE

Pattern

Horizontal

HORIZONTAL LINE OF FORCE, USUALLY PRESS OR ROW

Reps

12+

HIGH-REP WORK FOR VOLUME, BURN, AND MUSCULAR ENDURANCE

Goal

Hypertrophy

PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME

Ego

Low

LOW EGO: CLEAN EXECUTION OVER IMPRESSIVE NUMBERS

Related Exercises

Barbell Alternate Biceps CurlBarbell Close-grip Bench PressBarbell Jm Bench PressBarbell Lying ExtensionBarbell Reverse Wrist CurlBench Press Narrow GripBicep CurlBodyweight Biceps Curl

Play Liftdle

Back to Daily Challenge