1. Set an incline bench to an angle of approximately 30 to 45 degrees.
2. Lie back on the incline bench with your feet planted firmly on the ground for stability.
3. Hold a barbell with an overhand grip (palms facing away from you) slightly narrower than shoulder-width apart.
4. Press the barbell above your chest until your arms are extended.
5. Keep your elbows fixed and upper arms perpendicular to the ground.
6. Slowly lower the barbell toward your forehead by bending your elbows. The bar should move in a smooth arc and your upper arms should stay still, only your forearms should move.
7. Lower the bar until your elbows are at about a 90-degree angle, ensuring the barbell is just above your forehead, hence the name 'skull crusher.'
8. Push the weight up and extend your arms back to the starting position.
9. Perform the desired number of repetitions. Make sure to keep the movement controlled to prevent injury and to maximize the effectiveness of the exercise. It's also important to select an appropriate weight that allows you to complete the exercise with proper form.
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