EZ Bar Lying Close Grip Triceps Extension Behind Head vs Ez-bar Skullcrusher

Compare target muscles, equipment, difficulty, movement type, and secondary muscles for EZ Bar Lying Close Grip Triceps Extension Behind Head and Ez-bar Skullcrusher.

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Ez Bar Lying Close Grip Triceps Extension Behind Head vs EZ-Bar Skullcrusher — both isolate the triceps but load the muscle differently. If you want clear guidance on which to use, you’re in the right place. I’ll compare primary and secondary muscle activation, equipment needs, learning curve, injury risk, and when to pick each exercise for hypertrophy, strength, beginners, or home workouts. Expect concrete technique cues (elbow path, wrist angle, shoulder position), rep ranges (6–12 for size, 3–6 for strength), and biomechanical reasoning about length–tension and force vectors so you can choose confidently.

Exercise A

EZ Bar Lying Close Grip Triceps Extension Behind Head

Target Triceps

Equipment Ez-barbell

Body Part Upper-arms

Difficulty Intermediate

Movement Isolation

Secondary Muscles

Shoulders

Exercise B

Ez-bar Skullcrusher

Target Triceps

Equipment Ez-barbell

Body Part Upper-arms

Difficulty Intermediate

Movement Isolation

Secondary Muscles

Forearms

Muscles used

Listed target and secondary muscles, shown on the body. Locations, not activation or strength scores.

Target
Secondary
Not highlighted

EZ Bar Lying Close Grip Triceps Extension Behind Head

Front

Back

Target: Triceps
Secondary: Shoulders

Not shown on diagram: Shoulders. These labels do not identify a precise region on this map.

Ez-bar Skullcrusher

Front

Back

Target: Triceps
Secondary: Forearms

Grey does not mean a muscle is unused. The diagrams show only the mapped catalogue labels.

Attribute	EZ Bar Lying Close Grip Triceps Extension Behind Head	Ez-bar Skullcrusher
Target Muscle	Triceps	Triceps
Body Part	Upper-arms	Upper-arms
Equipment	Ez-barbell	Ez-barbell
Difficulty	Intermediate	Intermediate
Movement Type	Isolation	Isolation
Secondary Muscles Different	Shoulders	Forearms

Visual Comparison

An illustrative 1–10 profile derived from catalog difficulty, equipment, and listed-muscle fields—not measured performance or muscle activation.

Key Differences

Both exercises target the Triceps using Ez-barbell. The catalogue does not establish which exercise is better for an individual goal.

Muscle comparison

Shared target muscles

Both exercises primarily load elbow extensors—the triceps long, lateral and medial heads—through resisted elbow extension. The force vector is mostly sagittal, so peak torque occurs near 20–30° short of full extension. Muscle activation magnitude is similar under matched load, but the behind-head version increases long-head length at the shoulder joint, shifting emphasis slightly toward the long head during the bottom range.

Secondary muscle differences

Ez Bar Lying Close Grip Triceps Extension Behind Head recruits more shoulder stabilizers (posterior deltoid and rotator cuff) because the shoulder sits in greater flexion (~100–140°) and requires control. EZ-Bar Skullcrusher stresses forearm muscles (wrist flexors/extensors and brachioradialis) more due to different wrist angles and grip torque, especially when using a narrower or neutral EZ-bar grip.

Muscle involvement analysis

Behind-head: the long head is placed at a longer length through increased shoulder flexion, increasing stretch-mediated tension during the lowering phase and raising relative long-head activation at end-range. Skullcrusher: the elbow extension moment arm is more constant, so activation is more evenly distributed across triceps heads through the concentric drive, with peak force near mid-range. Eccentric control differs—behind-head relies more on shoulder stability while skullcrusher emphasizes pure elbow torque.

Equipment and setup

EZ Bar Lying Close Grip Triceps Extension Behind Head: setup

Ez Bar Lying Close Grip Triceps Extension Behind Head needs an EZ-bar, a flat or decline bench to allow the bar path behind the head, and sufficient shoulder mobility to lower safely.

Ez-bar Skullcrusher: setup

EZ-Bar Skullcrusher requires an EZ-bar and a flat bench; you can perform it with a small incline or even on the floor as a variation, so bench setup is slightly more flexible.

Access and practicality

EZ-Bar Skullcrusher — it’s more accessible because it tolerates variations (floor presses, incline, narrower grip) and demands less shoulder mobility, making it easier to set up in most gyms or home gyms.

Learning and progression

Learning the movements

EZ-Bar Skullcrusher is easier to learn: the bar travels in a predictable arc above the face and the movement isolates elbow extension with fewer shoulder demands. The behind-head variation requires shoulder mobility and precise elbow positioning, which lengthens the learning curve.

Progression considerations

EZ-Bar Skullcrusher offers clearer progression: you can increase load, tweak rep ranges (3–6 for strength, 6–12 for hypertrophy), and use partials or tempo work. Behind-head provides unique stretch overload for the long head but is harder to progressively overload with heavy weight due to mobility constraints.

Limitations and precautions

Behind-head has a higher shoulder risk—deep shoulder flexion can irritate the rotator cuff or anterior capsule in lifters lacking mobility. Skullcrusher places higher compressive and tendon load on the distal triceps and elbow joint, increasing risk of tendinopathy if technique or loading is poor. Overall, behind-head carries more shoulder-related injury risk.

Pros & Cons

EZ Bar Lying Close Grip Triceps Extension Behind Head

+ Pros

Greater long-head stretch through increased shoulder flexion, which can boost stretch-mediated hypertrophy.
Unique range-of-motion that complements other elbow-extension work.
Close grip reduces wrist strain compared to straight-bar variations.
Challenges shoulder stabilizers, improving upper-arm control.

− Cons

Requires good shoulder mobility (risk with limited ROM).
Harder to load heavily without compromising form.
Increased shoulder stress can aggravate rotator cuff or capsule issues.

Ez-bar Skullcrusher

+ Pros

Easier to load and progress for strength with a stable bar path.
More forgiving on shoulder mobility—safer for many lifters.
Versatile: floor skullcrushers, incline, or narrow-grip variants expand programming.
Stronger forearm and wrist involvement helps grip stability.

− Cons

Can concentrate stress on the distal triceps tendon, risking tendinopathy if overloaded.
Less long-head stretch compared with behind-head variations.
Poor wrist control or flaring elbows reduces effectiveness and increases elbow strain.

When Each Exercise Wins

For muscle hypertrophy: Ez Bar Lying Close Grip Triceps Extension Behind Head

The behind-head position places the long head at a longer length, increasing stretch-mediated tension—a key driver for hypertrophy. Use controlled 6–12 rep sets with a 2–3 sec eccentric to exploit the length–tension benefits.

For strength gains: EZ-Bar Skullcrusher

Skullcrushers allow heavier, more consistent loading and clearer progressive overload (4–6 reps, heavier sets), giving you better mechanical tension for increasing maximal elbow-extension strength.

For beginners: EZ-Bar Skullcrusher

It’s easier to learn, requires less shoulder mobility, and lets beginners focus on elbow extension mechanics and load progression without complex shoulder demand.

For home workouts: EZ-Bar Skullcrusher

With options like floor skullcrushers and fewer mobility requirements, skullcrushers adapt better to limited equipment and small home benches.

Frequently Asked Questions

Can I do both Ez Bar Lying Close Grip Triceps Extension Behind Head and EZ-Bar Skullcrusher in the same workout?

Yes — sequence matters. Do the behind-head variation first if your goal is stretch-induced hypertrophy (use lighter weight and controlled eccentrics), then follow with skullcrushers for heavier, higher-tension sets. Limit volume to avoid overloading the elbow and shoulder—total 10–20 working sets for triceps per week is a good target.

Which exercise is better for beginners?

EZ-Bar Skullcrusher is better for beginners because it has a simpler bar path and lower shoulder mobility demands, letting you learn elbow-extension mechanics and safely increase load. Start with lighter weights, focus on 8–12 reps, and keep elbows tucked to protect the joint.

How do the muscle activation patterns differ?

Behind-head increases long-head length and stretch during the eccentric, raising relative long-head activation at bottom range via the length–tension relationship. Skullcrushers produce a more uniform activation across triceps heads with a steadier elbow moment arm and higher concentric force capacity mid-range.

Can EZ-Bar Skullcrusher replace Ez Bar Lying Close Grip Triceps Extension Behind Head?

Skullcrusher can replace it if your goal is strength, accessibility, or you have limited shoulder mobility. However, if you want extra long-head stretch for hypertrophy, include behind-head work periodically rather than fully replacing it.

Comparison Summary

Both movements have a place. Choose Ez Bar Lying Close Grip Triceps Extension Behind Head when you want stretch-focused hypertrophy for the long head and you have healthy shoulder mobility—use 6–12 reps, slow eccentrics, and strict elbow control. Pick EZ-Bar Skullcrusher when your priority is progressive strength, beginner-friendly technique, or a versatile option for home training—work in 3–6 reps for strength and 8–12 for size. If you have shoulder pain, favor skullcrushers or floor variations; if elbow tendon pain is present, reduce load and prioritize tempo and range. Pairing them across cycles gives balanced triceps development.

Exercise instructions

Steps from the exercise catalogue. Read the full sequence before starting.

EZ Bar Lying Close Grip Triceps Extension Behind Head

Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
Hold the ez barbell with a close grip, palms facing up, and extend your arms straight up over your chest.
Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.

Read remaining steps for EZ Bar Lying Close Grip Triceps Extension Behind Head

Pause for a moment, then extend your arms back up to the starting position.
Repeat for the desired number of repetitions.

Ez-bar Skullcrusher

Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
Lift the bar back to the starting position by extending the elbow and exhaling.

Read remaining steps for Ez-bar Skullcrusher