EZ Bar California Skullcrusher exercise animation (Male)

EZ Bar California Skullcrusher

Target muscle
—
Equipment
EZ Barbell
Body part
Upper Arms
Type
Strength

The EZ bar California skullcrusher is a triceps-focused strength exercise performed lying on a flat bench with a cambered EZ barbell. It blends a skullcrusher with a close-grip press — you lower the bar toward your head, then slide it into a partial press — so the triceps get loaded through a longer, more complete range than a standard skullcrusher.

How to do the EZ Bar California Skullcrusher

  1. 1Lie flat on a bench holding an EZ barbell with a close, shoulder-width grip on the angled sections, palms facing toward your feet.
  2. 2Press the bar up and hold it locked out over your upper chest with your arms fully extended.
  3. 3Keeping your elbows pointing forward, bend at the elbows to lower the bar toward your forehead or just behind your head under control.
  4. 4As the bar nears your head, let your elbows drift slightly back so the movement transitions into a shallow close-grip press position.
  5. 5Reverse the path by extending your elbows and pressing the bar up and slightly back until your arms are locked out over your chest again.
  6. 6Squeeze your triceps hard at the top without flaring your elbows out to the sides.
  7. 7Complete your reps, then sit up or set the bar down on the floor or a rack with control.

Form tips

  • Keep your upper arms fairly fixed and let the elbows do the bending — the small backward drift at the bottom is what makes this a California, not a flailing motion.
  • Use the EZ bar's angled grip to keep your wrists comfortable and reduce strain compared with a straight bar.
  • Lower the bar slowly and under full control; rushing the eccentric is how the loaded bar gets close to your face unsafely.
  • Start lighter than you would for a flat close-grip press, since the bar travels near your head — and have a spotter or training partner ready when you load up.

Common mistakes

  • Flaring the elbows wide on the way up, which turns the lift into a press and takes tension off the triceps.
  • Lowering the bar too fast or losing control near the head, which puts the loaded bar dangerously close to your face.
  • Using too much weight, which forces a partial range and encourages cheating the bar up with momentum instead of triceps strength.
  • Letting the wrists bend back under the load, which strains the wrists and bleeds power out of the press portion.

Frequently asked questions

What muscles does the EZ bar California skullcrusher work?

It primarily targets the triceps. Because it combines a skullcrusher with a close-grip press, the triceps are loaded through a fuller range of motion than a standard skullcrusher provides.

How is a California skullcrusher different from a normal skullcrusher?

A normal skullcrusher keeps the upper arms fixed and only bends the elbows. The California version lets the elbows drift back at the bottom so the movement blends into a partial close-grip press, adding more triceps range and load.

Why use an EZ bar instead of a straight bar?

The EZ bar's cambered (angled) grip lets your wrists sit in a more natural position, reducing wrist and elbow strain when the bar is loaded near your head.

Is the California skullcrusher safe to do without a spotter?

You can train it solo with lighter weight and a slow, controlled descent, but since the bar passes close to your face it's safer to have a spotter or a partner ready whenever you go heavy.

How many sets and reps should I do?

As a triceps accessory, 3–4 sets of 8–12 reps works well. Keep the load moderate so you can control the bar near your head and finish each rep with the triceps.

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