EZ-Bar Skull Crusher vs Overhead Cable Triceps Extension
Both load the long head of the triceps because your upper arm is raised. In the skull crusher it's angled up while you lie down; in the cable extension it's overhead while you stand.
| EZ-Bar Skull Crusher | Overhead Cable Triceps Extension | |
|---|---|---|
| Muscles | triceps, especially the long head | triceps, long head |
| Equipment | EZ bar | Cable station |
| Entry bar | 2/3 give the technique a couple of weeks | 1/3 fine from your first workout |
| Pick it when | You want heavy triceps isolation and your elbows handle it. | You want the biggest long-head stretch and an easier ride for your elbows. |
The main difference
In the skull crusher an EZ bar comes down to your forehead or just behind your head, elbows pointing at the ceiling. You can handle real weight, and it's one of the heaviest isolation moves for triceps. The elbows take the most of it too: add weight carefully and don't jerk the bar out of the bottom.
In the overhead extension your arm is raised higher, so the long head gets its biggest stretch. The cable keeps tension through the whole range, and it's usually easier on the elbows than a bar. The weight is lower, so this one is for 10–15 reps, not for records.
Can you do both
Yes: skull crushers first for 8–10, the overhead cable extension second for 12–15. If your elbows push back against the bar, the cable extension can take over the long head on its own.
In which programs
Log both in the diary — your estimated max will show which one is growing faster for you.
Prefer Telegram? Open the bot — same diary.