💪 Skull Crusher Form Guide
Isolate triceps for peak arm development.
SportsReflector AI analyzes your Skull Crusher form by tracking key body landmarks including wrists, elbows, and shoulders. We monitor elbow joint angle throughout the eccentric and concentric phases, ensuring a full range of motion and proper elbow flexion/extension. The AI also assesses shoulder stability and bar path consistency to optimize triceps isolation and minimize injury risk.
Primary Muscles
Triceps Brachii
Equipment
Barbell (EZ bar recommended) or Dumbbells, Flat Bench
AI Score Categories
5 metrics tracked
What AI Analyzes in Your Skull Crusher
SportsReflector tracks 5 key metrics to generate your 0–100 form score.
AI Form Score
Every Skull Crusher session gets an overall form score plus category-level scoring for each metric above.
4 Skull Crusher Mistakes AI Catches
These are the most common Skull Crusher form errors — and the ones most likely to cause injury or limit your progress.
Allowing elbows to drift wide reduces triceps isolation and places undue stress on the elbow joint. This shifts tension to the shoulders and can lead to elbow pain or injury due to improper leverage.
Fix: Keep elbows tucked in, pointing towards the ceiling. Imagine a string connecting your elbows, keeping them aligned with your shoulders throughout the movement.
Not lowering the weight sufficiently (e.g., stopping at 90-degree elbow flexion) limits the stretch on the triceps long head, reducing muscle activation and growth potential.
Fix: Lower the bar until it is just above your forehead or slightly behind your head, achieving maximum elbow flexion (typically 140-160 degrees from full extension).
Lifting too heavy often leads to momentum-based lifting, compromising form, reducing triceps isolation, and increasing the risk of dropping the weight or straining the elbows/shoulders.
Fix: Select a weight that allows for strict form, controlled movement, and a full range of motion for 8-12 repetitions. Focus on the mind-muscle connection.
Allowing the upper arms (shoulders) to move excessively during the exercise turns it into a pullover or press, taking tension away from the triceps and engaging the chest and lats.
Fix: Keep your upper arms perpendicular to the floor and locked in position. Only the forearms should move during the eccentric and concentric phases of the lift.
Muscles Worked
Get Your Skull Crusher Form Score
Record your Skull Crusher on your iPhone and get an instant 0–100 AI form score with specific corrections for every mistake above.
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Frequently Asked Questions
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