Bigger Triceps, Ultimate Flex; We Gotcha!
If you’re looking to build bigger triceps; you’ve probably heard of skull crusher exercise. This exercise is one of the best isolation movements for targeting the triceps, and when done correctly; it can help you achieve stronger, and more defined arms.
We will break down everything you need to know about skull crushers in this guide. By the end; you’ll have a clear understanding of how to perform skull crushers and how to use them to build your triceps.
What Are Skull Crushers?
Skull crushers, a.k.a lying triceps extensions, are a popular triceps exercise where you lower a weight toward your forehead, then extend your arms back up. Although it sounds intense, but don’t get worried about that. This exercise is safe and incredibly effective when it is done correctly.
Key Points:
- Target Area: Primarily works the triceps, but engages the forearms and shoulders as stabilizers.
- Main Goal: To build muscle and strength in the triceps.
- Other Names: Lying triceps extensions, barbell triceps extensions.
What Do Skull Crushers Work?
The main muscle under work during skull crushers is the triceps; specifically, the three muscles present at the back of your upper arm. Here’s a quick rundown:
Muscles Targeted:
- Triceps Brachii: The main muscle that extends your elbow.
- Long Head: The largest part of the triceps.
- Lateral Head: The outer part of your triceps.
- Medial Head: The part near the inside of your arm.
Secondary Muscles:
- Shoulders: Stabilizing the weight overhead.
- Forearms: Assist in holding and controlling the weight.
Benefits of Skull Crusher Exercise
Is it important to add skull crushers to your workout? Let’s answer the inquiry with some awesome benefits:
1. Triceps Development
- Skull crushers specifically target the triceps; which are a key for arm size and strength.
- They help build the “horseshoe” shape on the back of your arms.
2. Improved Pushing Strength
- Stronger triceps improve your performance in other pushing exercises i.e, the bench press and overhead press.
3. Increased Arm Strength
- Skull crusher exercise helps to strengthen your arms overall; which is great for both aesthetic goals and functional strength.
4. Versatility
- Can be done with a barbell, EZ bar, dumbbells, etc. or even a cable machine. This variation helps you target the triceps from different angles and prevent plateaus.
How to Do Skull Crushers
Now; let’s get into how to do skull crushers correctly. We have curated a step-by-step guide to ensure you’re using proper form:
Step 1: Get Your Equipments Settled
- Choose Your Equipment: You can either use a barbell, EZ bar, or even dumbbells.
- Barbell: Great for heavier lifts.
- EZ Bar: Easier on the wrists due to its curved shape.
- Dumbbells: Offers a greater range of motion and works each arm independently.
- Set Your Bench: Lie on a flat bench; feet should be flat on the floor to maintain stability.
Step 2: Get Into Position
- Grip: Grab your barbell or your EZ bar with a grip that is a bit narrower than the width between your both shoulders. Your palms should be facing upwards.
- Starting Position: Extend your arms straight above your chest; keeping your elbows fixed in a place.
Step 3: Lower the Weight
- Slow and Controlled: Lower the bar toward your forehead or just above it.
- Keep your elbows in a fixed position; don’t let them spread out.
- Your upper arms should remain static throughout the entire movement.
Step 4: Press the Weight Back Up
- Push Back: Once you get the bar near your forehead; press it back upwards to the starting position. This is the point of using your triceps.
- Focus on squeezing your triceps as you extend your arms.
Step 5: Repeat
- Perform 8-12 reps per set.
- Aim for 3-4 sets per workout; depending on your training goals.
Skull Crusher Form: Tips for Success
Good form is crucial to avoid injury and maximize results. Here are some form tips to ensure you’re doing skull crusher exercise correctly:
1. Keep Elbows Stable
- Avoid letting your elbows flare out; this will focus the movement on your triceps and help prevent shoulder strain.
2. Control the Weight
- Don’t rush through the exercise; control the weight both as you lower it and as you push it back up.
3. Avoid Going Too Deep
- Don’t bring the bar too low, this could strain your elbows; lower the bar just above your forehead for maximum effectiveness.
4. Mind Your Wrists
- Keep your wrists straight to avoid any discomfort or strain; if you find the barbell uncomfortable, use an EZ bar or dumbbells instead.
5. Engage Your Core
- Keep your core tight throughout the movement to stabilize your body and protect your lower back.
Variations of Skull Crushers
If you want to mix things up or focus on specific areas of the triceps; there are several variations of skull crusher exercises you can try:
1. Barbell Skull Crushers
- Pros: Great for heavy lifting and overall triceps development.
- Cons: Can be hard on the wrists if not performed correctly.
2. EZ Bar Skull Crushers
- Pros: The EZ bar has a curved design, which is more comfortable for your wrists. This variation can also feel more natural.
- Cons: Limited weight compared to a straight barbell.
3. Dumbbell Skull Crushers
- Pros: Provides a greater range of motion and helps develop each arm independently.
- Cons: May require more focus to keep your form consistent.
4. Standing Skull Crushers
- Pros: Performed standing, this variation targets the triceps in a slightly different way.
- Cons: Requires a cable machine or resistance bands. It may also be harder to stabilize than lying versions.
5. Incline Skull Crushers
- Pros: Performed on an incline bench, this variation places more emphasis on the long head of the triceps.
- Cons: May feel uncomfortable for some people’s shoulders.
How to Add Skull Crushers into Your Workout
Skull crushers workout can fit seamlessly into any arm, chest, or shoulder workout, etc. Now that you understand how to do skull crushers and their variations; let’s talk about how to add them into your routine..
Arm Workout Example:
- Close-Grip Bench Press (3-4 sets of 8-10 reps)
- Barbell Skull Crushers (3-4 sets of 8-12 reps)
- Triceps Pushdowns (3 sets of 12-15 reps)
- Dips (3 sets to failure)
Chest or Shoulder Workout Example:
- Barbell Bench Press (3-4 sets of 6-8 reps)
- EZ Bar Skull Crushers (3-4 sets of 8-12 reps)
- Overhead Shoulder Press (3 sets of 8-10 reps)
Needles To Say That…
Skull crusher exercises are a must-try for anyone looking to build stronger as well as more defined triceps. They isolate the triceps like few other exercises and can also be done with multiple other sorts of equipment as per your needs.
Remember:
- Always focus on good form.
- Don’t rush the movement; control the weight.
- Mix in some variations to target different parts of the triceps.
By adding skull crushers into your routine and using proper technique; you’ll be well on your way to getting amazing arms i.e, bigger, stronger. So, next time you’re in the gym; give them a try and see how they can boost your triceps gains!