Kettlebell Skull Crusher - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Kettlebell Skull Crusher

Step by step instructions, muscle activation and variants for the Kettlebell Skull Crusher.

MediumTriceps

About this exercise

The kettlebell lying triceps extension, also known as the skull crusher, is a compound isolation movement performed on a flat bench that targets all three heads of the triceps. The kettlebell's offset handle creates a unique grip angle that challenges the triceps through a full range of motion. This exercise is highly effective for building triceps size and strength.

How to Perform

  • Lie flat on a bench and hold a kettlebell with both hands, gripping the bell with palms facing up
  • Extend your arms straight above your chest with a slight inward angle at the elbows
  • Keeping your upper arms fixed and perpendicular to the floor, bend your elbows and slowly lower the kettlebell toward your forehead
  • Stop just before the kettlebell reaches your forehead, then press back up by extending your elbows
  • Keep your upper arms still and avoid letting your elbows flare out to the sides
  • Complete all reps, then carefully lower the kettlebell to your chest before sitting up

Muscle Activation

Primary
Triceps

Common Mistakes

Common mistakes content is coming soon.

About the Kettlebell Skull Crusher

The Kettlebell Skull Crusher is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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