Skull crushers and overhead tricep extensions both extend the elbow, but they target different heads. Skull crushers emphasize the lateral head because the arm is perpendicular to the body. Overhead extensions emphasize the long head because the overhead position stretches it at the shoulder. Use both for complete development.
Key Differences
| Feature | Skull Crushers | Overhead Extension |
|---|---|---|
| Primary head | Lateral head | Long head |
| Arm position | Perpendicular to body (lying) | Overhead |
| Long head stretch | Moderate | Maximal |
| Elbow stress | Higher | Moderate |
| Equipment | Barbell, EZ bar, dumbbells | Dumbbell, cable, rope |
| Best for | Mass, lockout strength | Long head size, overhead pressing |
Skull Crushers: When and How
Performed lying on a bench with a barbell, EZ bar, or dumbbells. Lower toward the forehead or just behind it, then extend. Loads the triceps through a long ROM with significant tension at the stretched position.
Best for: Overall mass, bench press lockout, lifters wanting a heavy compound-style exercise.
Caution: Among the exercises most associated with elbow pain. Heavy loading at full flexion stresses the distal tendon. Use moderate weight, control the eccentric. If elbows hurt, switch to overhead or band alternatives.
Overhead Extensions: When and How
The overhead position stretches the long head across the shoulder joint, increasing its activation. Can be done with dumbbells, cables, bands, or kettlebells. See our full overhead extension guide.
Best for: Long head development, overhead pressing, lifters with elbow sensitivity, and home training with minimal equipment.
EZ Curl Bar
Best bar for skull crushers.
Why we suggest it: Angled grip is more comfortable than straight bar for extensions.
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When to Use Each
Use skull crushers for overall mass and lockout strength when your elbows tolerate them. Use overhead extensions for long head emphasis or when skull crushers cause discomfort. The ideal program includes both: skull crushers on a heavy day, overhead extensions on an isolation day. Combined with pushdowns for the lateral and medial heads, this covers all three heads.
