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Triceps · Intermediate

Chain Skull Crusher

Triceps-focused pressing variation emphasizing controlled elbow extension.

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Chain Skull Crusher demonstration

Exercise overview

Training details

Triceps

Equipment

Barbell

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Attach the chains evenly to a suitable bar and lie on a bench with the load held above your chest at straight arms.
  2. 02Set your shoulders against the bench and angle your upper arms slightly back while keeping your wrists firm.
  3. 03Bend your elbows to lower the bar toward your forehead or just behind your head as the chains settle progressively.
  4. 04Extend your elbows to raise the bar while the chains add resistance, keeping your upper arms nearly fixed.
  5. 05Finish with controlled elbow extension, then repeat without flaring your elbows or letting the shoulders roll forward.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-UpComparable substituteBand Tate Press

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