Skull Crusher

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Tricep, Bicep
Secondary Muscles	None
Stabilizer Muscles	Deltoids, Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Tricep, Bicep

Secondary Muscles

None

Stabilizer Muscles

Deltoids, Abdominal External Oblique

Grip Muscles

Forearm Flexors

Skull Crusher Average Weight [1RM]

Level
Beg.	15 kg (34 lbs)	6 kg (13 lbs)
Nov.	27 kg (60 lbs)	13 kg (28 lbs)
Int.	43 kg (96 lbs)	22 kg (49 lbs)
Adv.	63 kg (140 lbs)	34 kg (76 lbs)
Pro	86 kg (189 lbs)	48 kg (107 lbs)

Level

Beg.

15 kg
(34 lbs)

6 kg
(13 lbs)

Nov.

27 kg
(60 lbs)

13 kg
(28 lbs)

Int.

43 kg
(96 lbs)

22 kg
(49 lbs)

Adv.

63 kg
(140 lbs)

34 kg
(76 lbs)

Pro

86 kg
(189 lbs)

48 kg
(107 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Skull Crusher Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	6	13	24	38	54
55	8	16	28	42	59
60	10	19	31	47	64
65	12	21	35	51	69
70	14	24	38	55	74
75	16	27	41	59	78
80	18	29	44	63	83
85	20	32	48	66	87
90	22	34	51	70	91
95	24	37	54	73	95
100	26	39	56	77	99
105	28	42	59	80	103
110	30	44	62	83	106
115	31	46	65	86	110
120	33	48	67	89	113
125	35	51	70	92	117
130	37	53	72	95	120
135	39	55	75	98	123
140	40	57	77	101	126

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	13	23	37	54	73
20	15	27	42	62	84
25	15	27	43	63	86
30	15	27	43	63	86
35	15	27	43	63	86
40	15	27	43	63	86
45	15	26	41	60	81
50	14	24	39	56	76
55	13	23	36	52	71
60	12	21	33	48	64
65	10	19	30	43	58
70	9	17	26	39	52
75	8	15	24	34	47
80	8	13	21	31	42
85	7	12	19	28	37
90	6	11	17	25	34

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	9	16	27	39
45	4	10	18	29	41
50	5	10	19	30	43
55	5	11	20	32	45
60	6	12	21	33	46
65	6	13	22	34	48
70	7	14	23	35	49
75	7	14	24	36	51
80	8	15	25	38	52
85	8	16	26	39	53
90	9	16	27	40	54
95	9	17	27	41	55
100	10	17	28	41	56
105	10	18	29	42	57
110	10	19	30	43	58
115	11	19	30	44	59
120	11	20	31	45	60

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	11	19	29	41
20	6	12	22	33	47
25	6	13	22	34	48
30	6	13	22	34	48
35	6	13	22	34	48
40	6	13	22	34	48
45	6	12	21	33	46
50	5	11	20	31	43
55	5	10	18	28	40
60	5	10	17	26	36
65	4	9	15	23	33
70	4	8	14	21	29
75	3	7	12	19	26
80	3	6	11	17	24
85	3	6	10	15	21
90	2	5	9	14	19

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 20-30 Calories
Medium	🔥 30-45 Calories
Hard	🔥 45-60 Calories
Max	🔥 60-80 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-45 Calories

Hard

🔥 45-60 Calories

Max

🔥 60-80 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Skull Crusher Average Weight [1RM]

Skull Crusher Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	6	13	24	38	54
55	8	16	28	42	59
60	10	19	31	47	64
65	12	21	35	51	69
70	14	24	38	55	74
75	16	27	41	59	78
80	18	29	44	63	83
85	20	32	48	66	87
90	22	34	51	70	91
95	24	37	54	73	95
100	26	39	56	77	99
105	28	42	59	80	103
110	30	44	62	83	106
115	31	46	65	86	110
120	33	48	67	89	113
125	35	51	70	92	117
130	37	53	72	95	120
135	39	55	75	98	123
140	40	57	77	101	126

Age	Beg.	Nov.	Int.	Adv.	Pro
15	13	23	37	54	73
20	15	27	42	62	84
25	15	27	43	63	86
30	15	27	43	63	86
35	15	27	43	63	86
40	15	27	43	63	86
45	15	26	41	60	81
50	14	24	39	56	76
55	13	23	36	52	71
60	12	21	33	48	64
65	10	19	30	43	58
70	9	17	26	39	52
75	8	15	24	34	47
80	8	13	21	31	42
85	7	12	19	28	37
90	6	11	17	25	34

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	9	16	27	39
45	4	10	18	29	41
50	5	10	19	30	43
55	5	11	20	32	45
60	6	12	21	33	46
65	6	13	22	34	48
70	7	14	23	35	49
75	7	14	24	36	51
80	8	15	25	38	52
85	8	16	26	39	53
90	9	16	27	40	54
95	9	17	27	41	55
100	10	17	28	41	56
105	10	18	29	42	57
110	10	19	30	43	58
115	11	19	30	44	59
120	11	20	31	45	60

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	11	19	29	41
20	6	12	22	33	47
25	6	13	22	34	48
30	6	13	22	34	48
35	6	13	22	34	48
40	6	13	22	34	48
45	6	12	21	33	46
50	5	11	20	31	43
55	5	10	18	28	40
60	5	10	17	26	36
65	4	9	15	23	33
70	4	8	14	21	29
75	3	7	12	19	26
80	3	6	11	17	24
85	3	6	10	15	21
90	2	5	9	14	19

BW	Beg.	Nov.	Int.	Adv.	Pro
50	6	13	24	38	54
55	8	16	28	42	59
60	10	19	31	47	64
65	12	21	35	51	69
70	14	24	38	55	74
75	16	27	41	59	78
80	18	29	44	63	83
85	20	32	48	66	87
90	22	34	51	70	91
95	24	37	54	73	95
100	26	39	56	77	99
105	28	42	59	80	103
110	30	44	62	83	106
115	31	46	65	86	110
120	33	48	67	89	113
125	35	51	70	92	117
130	37	53	72	95	120
135	39	55	75	98	123
140	40	57	77	101	126

Age	Beg.	Nov.	Int.	Adv.	Pro
15	13	23	37	54	73
20	15	27	42	62	84
25	15	27	43	63	86
30	15	27	43	63	86
35	15	27	43	63	86
40	15	27	43	63	86
45	15	26	41	60	81
50	14	24	39	56	76
55	13	23	36	52	71
60	12	21	33	48	64
65	10	19	30	43	58
70	9	17	26	39	52
75	8	15	24	34	47
80	8	13	21	31	42
85	7	12	19	28	37
90	6	11	17	25	34

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	9	16	27	39
45	4	10	18	29	41
50	5	10	19	30	43
55	5	11	20	32	45
60	6	12	21	33	46
65	6	13	22	34	48
70	7	14	23	35	49
75	7	14	24	36	51
80	8	15	25	38	52
85	8	16	26	39	53
90	9	16	27	40	54
95	9	17	27	41	55
100	10	17	28	41	56
105	10	18	29	42	57
110	10	19	30	43	58
115	11	19	30	44	59
120	11	20	31	45	60

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	11	19	29	41
20	6	12	22	33	47
25	6	13	22	34	48
30	6	13	22	34	48
35	6	13	22	34	48
40	6	13	22	34	48
45	6	12	21	33	46
50	5	11	20	31	43
55	5	10	18	28	40
60	5	10	17	26	36
65	4	9	15	23	33
70	4	8	14	21	29
75	3	7	12	19	26
80	3	6	11	17	24
85	3	6	10	15	21
90	2	5	9	14	19

BW	Beg.	Nov.	Int.	Adv.	Pro
50	6	13	24	38	54
55	8	16	28	42	59
60	10	19	31	47	64
65	12	21	35	51	69
70	14	24	38	55	74
75	16	27	41	59	78
80	18	29	44	63	83
85	20	32	48	66	87
90	22	34	51	70	91
95	24	37	54	73	95
100	26	39	56	77	99
105	28	42	59	80	103
110	30	44	62	83	106
115	31	46	65	86	110
120	33	48	67	89	113
125	35	51	70	92	117
130	37	53	72	95	120
135	39	55	75	98	123
140	40	57	77	101	126

Age	Beg.	Nov.	Int.	Adv.	Pro
15	13	23	37	54	73
20	15	27	42	62	84
25	15	27	43	63	86
30	15	27	43	63	86
35	15	27	43	63	86
40	15	27	43	63	86
45	15	26	41	60	81
50	14	24	39	56	76
55	13	23	36	52	71
60	12	21	33	48	64
65	10	19	30	43	58
70	9	17	26	39	52
75	8	15	24	34	47
80	8	13	21	31	42
85	7	12	19	28	37
90	6	11	17	25	34

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	9	16	27	39
45	4	10	18	29	41
50	5	10	19	30	43
55	5	11	20	32	45
60	6	12	21	33	46
65	6	13	22	34	48
70	7	14	23	35	49
75	7	14	24	36	51
80	8	15	25	38	52
85	8	16	26	39	53
90	9	16	27	40	54
95	9	17	27	41	55
100	10	17	28	41	56
105	10	18	29	42	57
110	10	19	30	43	58
115	11	19	30	44	59
120	11	20	31	45	60

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	11	19	29	41
20	6	12	22	33	47
25	6	13	22	34	48
30	6	13	22	34	48
35	6	13	22	34	48
40	6	13	22	34	48
45	6	12	21	33	46
50	5	11	20	31	43
55	5	10	18	28	40
60	5	10	17	26	36
65	4	9	15	23	33
70	4	8	14	21	29
75	3	7	12	19	26
80	3	6	11	17	24
85	3	6	10	15	21
90	2	5	9	14	19