Barbell skullcrusher

Muscles worked

You need

How to do it

1. Adjust a gym bench to a flat position and place an empty barbell at your feet.
2. Grab the barbell with an even, overhand grip and have your hands shoulder-width apart.
3. With the barbell in your hands, thrust it up and hold it in front of your chest, similar to how you would hold it for an overhead press.
4. Carefully sit on the bench and lie back as you simultaneously extend your arms.
5. Once lying back, you should have a firm grasp on the barbell and have it over your chest with your elbows extended.
6. Plant your feet on the floor, pinch your shoulder blades together, and position the barbell directly over your forehead. Put your wrists, elbows, and shoulders in a straight line.
7. Take a breath and lower the barbell behind your head. You should feel a stretch in your triceps.
8. Hold the bottom position for a second and extend your arms, exhaling on the way up.