The skull crusher, also called the lying triceps extension, is one of the best isolation exercises for building your triceps, especially the long head. You lie on a bench and lower an EZ bar or barbell toward your forehead by bending only at the elbow, then press it back up. That overhead-to-forehead range gives the long head a deep stretch you don’t get from exercises where your elbows stay pinned at your sides, and it’s why the exercise builds so much tricep size for 3 sets of 8 to 12 reps at a time.
You might want an alternative for a few reasons. Heavy skull crushers can beat up your elbows once the bar passes your forehead and your triceps are under full stretch, and that discomfort tends to show up right around week 3 or 4 of a new program once the loads climb. Not every gym has a spare EZ bar, and if you train at home you probably don’t have one at all. Or maybe you’ve been running skull crushers for months and your triceps have stopped responding, so you need a new angle to keep making progress.
Here are the 8 skull crusher alternatives I reach for most, picked for how well they keep that long head stretch and isolate the triceps, how safe they are on the elbows, and what equipment they need. Some of these are near-identical swaps you could run in the exact same program slot, and others are heavier compound options for when you want to build strength and size at once. I’ll tell you when to use each one and exactly how to do it.
Table of Contents
- 1 The 8 Best Skull Crusher Alternatives
- 2 Reasons to Choose a Skull Crusher Alternative
- 3 Muscles Worked by the Skull Crusher
- 4 FAQs
- 4.1 What’s the closest alternative to a skull crusher?
- 4.2 Can I build tricep size without skull crushers?
- 4.3 What’s the best skull crusher alternative for bad elbows?
- 4.4 What’s the best skull crusher alternative at home?
- 4.5 Why do skull crushers hurt my elbows?
- 4.6 How many tricep exercises should I do per workout?
- 5 Key Takeaways
- 6 Other Alternative Exercises
- 6.1 The 9 Best Barbell Row Alternatives
- 6.2 The 10 Best Front Squat Alternatives
- 6.3 The 10 Best Bench Press Alternatives
- 6.4 The 10 Best Dumbbell Pullover Alternatives
- 6.5 The 10 Best Lat Pulldown Alternatives
- 6.6 The 10 Best Box Jump Alternatives
- 6.7 The 10 Best Plank Alternatives
- 6.8 The 10 Best Romanian Deadlift Alternatives
- 6.9 The 10 Best Overhead Press Alternatives
- 6.10 The 9 Best Lunge Alternatives
- 6.11 The 10 Best Bulgarian Split Squat Alternatives
- 6.12 The 10 Best Leg Extension Alternatives
- 6.13 The 8 Best Tricep Dip Alternatives
- 6.14 The 8 Best Decline Bench Press Alternatives
- 6.15 The 9 Best Pendlay Row Alternatives
The 8 Best Skull Crusher Alternatives
- Dumbbell Overhead Tricep Extension
- Cable Overhead Rope Extension
- Close-Grip Bench Press
- JM Press
- Tricep Pushdown
- Dips
- Diamond Push-Up
- Tricep Kickback
1. Dumbbell Overhead Tricep Extension
When to Perform Dumbbell Overhead Tricep Extensions
This is the closest swap I’ve got for a skull crusher. Your elbows stay overhead and your triceps still get stretched hard at the bottom, just from a different angle. Use it when a skull crusher bothers your elbows at the bottom of the range, when you don’t have an EZ bar, or when you’re training at home with a single dumbbell. I usually program it for 3 sets of 10 to 12 reps, either in the same slot a skull crusher would sit in or as a finisher after a heavier compound press.
How to Perform Dumbbell Overhead Tricep Extensions
- Stand or sit holding a dumbbell vertically overhead, cupping the top plate with both hands.
- Keep your upper arms close to your ears and pointed straight up.
- Bend your elbows to lower the dumbbell behind your head until your forearms are roughly parallel to the floor.
- Extend your elbows to press the dumbbell back overhead, without letting your upper arms drift forward.
Equipment: one dumbbell.
This video from ScottHermanFitness shows how to perform the standing overhead dumbbell tricep extension.
Tips for Dumbbell Overhead Tricep Extensions
- Keep your elbows pointed forward, not flared out to the sides.
- Control the lowering phase, since that’s where the long head gets its stretch.
- If your shoulders don’t love a full overhead range, stop a few inches short instead of forcing it.
- Go a size lighter than you think, since the overhead position exposes weak stabilizer strength before your triceps are the limiting factor.
For a full breakdown of how this stacks up against the lift it’s replacing, see our tricep extension vs skull crusher comparison.
2. Cable Overhead Rope Extension
When to Perform Cable Overhead Rope Extensions
Reach for this once dumbbell overhead extensions get easy, or any time your gym has a high pulley and a rope attachment. A cable keeps tension on your triceps through the whole range instead of losing it at the top the way a dumbbell does, so this is my pick for a dedicated arm day. I’ll run this for 3 to 4 sets of 12 to 15 reps, since the constant tension makes it work well at higher reps than a skull crusher usually does.
How to Perform Cable Overhead Rope Extensions
- Attach a rope to a high pulley and face away from the stack, standing a foot or two in front of it.
- Grab the rope with both hands, palms facing each other, and step forward to create tension.
- Bend your elbows so your hands drop behind your head, keeping your upper arms pointed forward and still.
- Extend your elbows to press the rope forward and up, spreading the ends slightly at full extension.
Equipment: cable machine, high pulley, rope attachment (a straight bar or a single handle works if your gym doesn’t have a rope free).
This video from Live Lean TV Daily Exercises shows how to perform the standing high pulley overhead cable tricep extension with rope.
Tips for Cable Overhead Rope Extensions
- Keep your upper arms fixed. Letting them drift forward turns this into a shoulder exercise.
- Lean forward slightly from the hips to keep the cable path in line with your arms.
- Spread the rope apart at the top of each rep for a harder peak contraction.
- Set the pulley as high as it goes so you get a full stretch behind your head at the bottom.
Want more cable-only options? See our cable tricep exercises roundup.
3. Close-Grip Bench Press
When to Perform the Close-Grip Bench Press
This is the heaviest loading option on the list, so use it when you want to add real strength and size to your triceps instead of just pumping them out. It’s a solid main lift on a push day, and it builds pressing strength that carries over to your regular bench press. I’d program this for 3 to 5 sets of 5 to 8 reps if strength is the goal, or 8 to 10 reps if you’re after size.
How to Perform the Close-Grip Bench Press
- Lie on a bench and grip the bar just inside shoulder width, wrapping your thumbs around it.
- Unrack the bar and hold it directly over your shoulders.
- Lower the bar to your lower chest, keeping your elbows tucked close to your torso.
- Press the bar back up to lockout, driving through your palms.
Equipment: barbell, bench, rack. A Smith machine works too if you’d rather not deal with balancing the bar path on your own.
This video from ScottHermanFitness shows how to perform the close-grip bench press.
Tips for the Close-Grip Bench Press
- Keep your elbows at roughly a 30 to 45 degree angle from your torso, not flared out to 90.
- Use a grip just inside shoulder width. Too narrow and your wrists take the strain instead of your triceps.
- Expect to lift less than your regular bench press, since your chest and shoulders do less of the work.
- Touch the bar to roughly nipple height rather than higher on your chest, which keeps the bar path in a straight line over your shoulders.
4. JM Press
When to Perform the JM Press
This is the alternative that feels closest to a skull crusher while letting you load it heavier, since it’s a hybrid of a close-grip bench press and a skull crusher. It hits the elbow lockout position hard, which is often the weak point in a bench press, so I like it for lifters chasing a bigger bench. Stick to 3 sets of 6 to 10 reps here. It’s not a lift you want to grind out with sloppy reps once the bar path starts drifting.
How to Perform the JM Press
- Set up like a close-grip bench press with a barbell or EZ bar held over your shoulders.
- Lower the bar toward the base of your neck or top of your chest, letting your elbows travel down and slightly forward as they bend.
- Stop when the bar is about an inch from touching, keeping your elbows under control.
- Press the bar back up along the same path to lockout.
Equipment: barbell or EZ bar and a rack (dumbbells work too).
This video from Total Fitness Bodybuilding shows how to perform the JM press.
Tips for the JM Press
- Start light. The bar path is unfamiliar even for experienced lifters, and it’s easy to lose control the first few sessions.
- Keep your wrists stacked over your elbows the whole rep, don’t let them roll back.
- Think of it as a cross between a skull crusher and a close-grip bench, not a full bench press.
- Use a spotter or safety pins on the first few sessions until you’re confident in the bar path.
5. Tricep Pushdown
When to Perform Tricep Pushdowns
Use this as your go-to isolation finisher when your elbows need a break from overhead stretching or heavy pressing. Keeping your elbows pinned at your sides through the whole set makes it one of the easiest tricep exercises on the joints, and it’s a staple for a reason. I typically run 3 sets of 12 to 15 reps at the end of a push day, after the heavier compound work is done.
How to Perform Tricep Pushdowns
- Attach a straight bar or rope to a high pulley and grab it with an overhand grip, or a neutral grip for the rope.
- Pin your elbows to your sides and start with your forearms parallel to the floor.
- Extend your elbows to press the attachment down until your arms are straight.
- Let the weight return under control back to the starting position.
Equipment: cable machine, straight bar or rope attachment.
This video from ScottHermanFitness shows how to perform the cable tricep pushdown.
Tips for Tricep Pushdowns
- Keep your elbows locked at your sides. If they drift forward or back, you’re using your shoulders to help press the weight down.
- Lean forward slightly from the hips instead of standing bolt upright.
- Add a short pause at full extension for a harder squeeze.
- Switch between the straight bar, the rope, and a single-arm handle every few weeks to keep the stimulus fresh.
6. Dips
When to Perform Dips
Use dips when you want a compound lift that still hammers the triceps, especially if you’re chasing size and don’t mind your chest and shoulders picking up some of the work. Keep your torso upright rather than leaning forward to keep the emphasis on the triceps. Bodyweight for 8 to 12 reps is a good starting point, and once that gets easy you can add weight with a belt and drop back down to 6 to 8 reps.
How to Perform Dips
- Grip parallel bars and press up to support your body with straight arms.
- Keep your torso upright and your elbows tucked close to your sides.
- Lower yourself until your upper arms are about parallel to the floor.
- Press back up to full lockout.
Equipment: parallel bars or a dip station (a dip belt lets you add weight once bodyweight reps stop being a challenge).
This video from Live Lean TV Daily Exercises shows how to perform parallel bar dips.
Tips for Dips
- Keep your torso as vertical as you can. Leaning forward shifts the work onto your chest.
- Add weight with a dip belt once bodyweight dips get easy for 12 or more reps.
- If your shoulders complain at the bottom, cut the range short instead of forcing full depth.
- Ring dips add an extra stability demand once regular parallel bar dips feel too easy.
If dips themselves bother your shoulders, see our tricep dip alternatives for other options.
7. Diamond Push-Up
When to Perform Diamond Push-Ups
This is your no-equipment option, the one you can do anywhere from a hotel room to your living room floor. Bringing your hands together under your chest shifts a lot of the load off your chest and onto your triceps compared to a regular push-up. Bodyweight reps in the 8 to 15 range work well, and once that’s easy for multiple sets, a slower tempo or an elevated foot position will keep it challenging without adding equipment.
How to Perform Diamond Push-Ups
- Get into a push-up position and bring your hands together under your chest so your thumbs and index fingers form a diamond shape.
- Keep your elbows tucked close to your sides, not flared out.
- Lower your chest toward your hands until your upper arms are about parallel to the floor.
- Press back up to a straight-arm position.
Equipment: none.
This video from Gymless Fitness shows how to perform diamond push-ups with correct form.
Tips for Diamond Push-Ups
- Keep your body in a straight line from head to heels. Don’t let your hips sag.
- If a full diamond push-up is too hard, do them from your knees or with your hands on a bench until you build up strength.
- Slow the lowering phase down once high reps get easy, instead of just adding more reps.
- Elevate your feet on a step or bench to add difficulty without needing any extra weight.
8. Tricep Kickback
When to Perform Tricep Kickbacks
This is the lightest exercise on the list, and I use it as a finisher at the end of an arm day or as a way to work sore elbows back into training after a break. The bent-over position puts your triceps under the most tension right where they’re weakest, at full extension. Keep it to 2 or 3 sets of 12 to 20 light reps rather than treating it like a strength exercise.
How to Perform Tricep Kickbacks
- Hold a dumbbell in one hand, hinge at the hips, and brace your other hand on a bench.
- Keep your upper arm parallel to the floor and tucked against your side.
- Extend your elbow to press the dumbbell straight back until your arm is fully straight.
- Bend your elbow to lower the dumbbell back to the starting position, keeping your upper arm still.
Equipment: one dumbbell and a bench.
This video from ScottHermanFitness shows how to perform the dumbbell tricep kickback.
Tips for Tricep Kickbacks
- Keep your upper arm locked in place. If it swings, you’re using momentum instead of your triceps.
- Use a lighter weight than you think you need. The exercise loses most of its resistance once your arm passes horizontal.
- Squeeze hard at full extension for a full second before lowering.
- Keep your neck neutral by looking at the floor a few feet in front of you, not up or to the side.
Reasons to Choose a Skull Crusher Alternative
There are a few good reasons to swap the skull crusher for one of the options above. None of them are a downgrade. Each one loads the triceps hard, and a few of them let you push heavier weight than a skull crusher ever will. For more single-joint tricep options beyond this list, see our isolation tricep exercises guide.
- You don’t have an EZ bar. Dumbbells, cables, and bodyweight cover you anywhere, and none of them ask your wrists to hold that awkward angled grip.
- Heavy skull crushers bother your elbows. The tricep pushdown and dips avoid the deep, fully-stretched forehead-loaded finish that tends to be the sore spot.
- You want to add real strength. The close-grip bench press and JM press let you load far heavier than a skull crusher ever will, since you’re pressing instead of just extending.
- You train at home with minimal gear. Diamond push-ups and dumbbell kickbacks need next to nothing, so a missed gym day doesn’t have to be a missed tricep day.
- Your triceps have stalled. A fresh angle like the cable overhead rope extension or JM press gives your arms a new stimulus after months on the same lift.
Muscles Worked by the Skull Crusher
Your triceps brachii sits on the back of your upper arm and has three heads that all cross the elbow joint, but only the long head also crosses the shoulder joint. That’s why exercises that put your arm overhead, like the skull crusher, the dumbbell overhead extension, and the cable rope extension, load the long head harder than exercises where your elbow stays at your side. The skull crusher and its alternatives are single-joint or near single-joint exercises that train these three heads almost on their own:
- Triceps brachii, long head: the primary target, loaded hardest in the overhead-stretched position of a skull crusher, dumbbell extension, or cable rope extension. This is the head most people are trying to hit when they pick an alternative in the first place.
- Triceps brachii, lateral head: works hardest on exercises like the pushdown where your elbows stay at your sides through the whole range, and it’s what gives the outside of your arm its shape.
- Triceps brachii, medial head: active on every variation, but especially on pressing movements like the close-grip bench and JM press, where it helps stabilize the elbow under a heavier load.
- Anconeus: a small muscle at the back of the elbow that assists with lockout on every exercise on this list, though it’s too small to train directly.
- Wrist flexors and extensors: work isometrically to keep your grip on the bar, dumbbell, or cable handle stable, especially on heavier lifts like the close-grip bench and JM press.
- Anterior deltoids: get some secondary work on the overhead extensions and the close-grip bench press, since your shoulders help stabilize your arms in those positions.
For more on training the triceps by head, see our guides to long head tricep exercises, lateral head tricep exercises, and medial head tricep exercises.
FAQs
What’s the closest alternative to a skull crusher?
The dumbbell or cable overhead tricep extension. Both keep the same overhead-to-stretched elbow position a skull crusher trains, just with your arms working straight up instead of lying flat on a bench. If you had to pick one, I’d start with the dumbbell version since it needs almost no setup.
Can I build tricep size without skull crushers?
Yes. Your triceps grow from loading them through a full range with enough volume over time, and they don’t care whether that load comes from an EZ bar, a dumbbell, a cable, or your own bodyweight. Any exercise on this list will build your triceps if you train it hard and progress it, whether that means adding weight, adding reps, or slowing the tempo down.
What’s the best skull crusher alternative for bad elbows?
The tricep pushdown and dips are usually the friendliest, since neither one loads your elbows in that deep, fully-stretched forehead position. If a specific exercise hurts, back off the range of motion before you back off the weight, and give the joint a week or two of lighter loading before you try to push it hard again.
What’s the best skull crusher alternative at home?
Diamond push-ups if you have no equipment at all, and the dumbbell overhead extension or kickback if you’ve got a single dumbbell. Between the two, you can cover your whole triceps without ever needing a bar. Resistance bands are a solid add too, since a band anchored overhead or under your foot can mimic a lot of what a cable machine does.
Why do skull crushers hurt my elbows?
Usually it’s the combination of a deep stretch and heavy load right at the bottom of the rep, which is a lot of stress on the elbow joint at once. If you get pain there, drop the weight, stop the bar a couple of inches above your forehead instead of lowering all the way, or switch to one of the alternatives above that doesn’t load the joint at end range, like the tricep pushdown or dips.
How many tricep exercises should I do per workout?
One or two is usually enough on a day where you’re also pressing, since your triceps already get worked by the bench press, overhead press, or dips before you isolate them. On a dedicated arm day, 2 to 3 tricep exercises covering different angles, like an overhead extension, a pushdown, and a close-grip press, will cover the muscle well without piling on junk volume.
Key Takeaways
If you want the closest stretch-for-stretch swap, go with the dumbbell or cable overhead tricep extension. If you’re chasing raw strength and size, the close-grip bench press or JM press will let you load heavier than a skull crusher ever will. Training at home with nothing but bodyweight, diamond push-ups will still build real triceps size over time. And if your elbows are the whole reason you’re looking for a swap in the first place, start with the tricep pushdown or dips before you try anything that loads a deep overhead stretch. Pick based on your equipment and how your elbows feel, and progress it the same way you’d progress a skull crusher: more weight or more reps over time. Don’t feel like you need to run all 8 at once. Two or three that fit your equipment and your goals will do more for your triceps than trying to cram every option into one program.
Other Alternative Exercises
If you enjoyed this post, check out our other roundups of the best alternatives for other exercises.
