Kettlebell Skull Crusher

A skull crusher lying on a flat bench, holding a kettlebell by the horns with both hands. The offset mass hangs below the wrists, adding a grip and control challenge.

How to do it

1. Lie on a flat bench holding a kettlebell by the horns with both hands, arms extended above the chest.
2. Bend only the elbows to lower the bell toward the forehead in a controlled arc.
3. Keep the upper arms vertical; only the forearms move.
4. Extend the elbows to press the bell back up.
5. Repeat for the recommended number of repetitions.

Tips

• Grip the horns firmly — the bell tries to rotate forward at the bottom.
• Elbows stay narrow — if they flare, the load is too heavy.
• Angle the upper arms slightly back toward the head to keep tension on the triceps at lockout.

Muscles

Primary: Triceps