Min menu


Top Article

Skull Crushers for Your Triceps: New Variations


Skull Crushers for Your Triceps: New Variations

Do you know of any exercises that sound more appealing than the famed scull crusher? Of course not, because there is nothing that compares to twice a week bragging about breaking skulls and feeling like a warrior. Many guys are unaware of the incredible mass-building potential of this single-joint exercise, despite the fact that it can be done with a variety of equipment and that it targets your triceps while also working your shoulders and traps.

Your success will rely on how you approach the workout, just like anything else. You may greatly increase the effectiveness of this workout and even transform it into a move that will dramatically hasten the growth of your triceps by making a few minor tweaks. More details are provided in the article that follows.

Skull crusher fundamentals

The most well-known skull crusher variation involves lying on a flat bench and holding a weight with two hands above the forehead. Nevertheless, you may carry out skull crushers with a variety of tools, including as dumbbells, a barbell, an EZ curl bar, or an elastic band. After being gently and slowly lowered until it lightly touches the forehead, the weight is raised explosively to a lockout position.

By performing skull crushers in this manner, you can draw muscle fibers from all three triceps heads while keeping your arms perpendicular to your torso.

Three Joint-Friendly Exercises to Build Triceps

various skull crushers

Skull crushers can undoubtedly provide significant improvements, but there are different ways to perform them that can add variety to your workout and hasten your progress. In particular, keeping your hands at your sides can increase lateral head activation, but extending your arms high increases long head activation.

declining skull crushers

The decline bench is an excellent substitute for the standard skull crusher exercise because it increases range of motion and stresses each tricep insertion point by allowing the elbows to bend more. Many people also think that declining skull crushers are less damaging to elbow joints.

Once you are seated, secure your legs to the bench and grab the bar firmly. Take it from the rack and hold it parallel to the floor, straight above your head. Lock your arms and keep your elbows in. As you inhale, lower the bar until it barely touches your forehead by bringing your forearms in a semicircle towards you. As you exhale, tighten your tris and raise the bar once more.

incline-mounted skull crushers

In contrast to decline skull crushers, incline skull crushers require you to elevate your arms closer to your chest and tighten the angle of your elbow bend to emphasize long-head engagement. Additionally, the gradient shouldn't be too steep because that would dramatically lessen the resistance your triceps give.

Take an overhand grip on a barbell while positioning an inclined bench. Raising the bar overhead and positioning your arms in line with your body above your head, slowly lower it behind your head while keeping your elbows in. After exhaling, tighten your triceps, and then raise the bar once more.

• Avoid lifting your hips off the ground or lifting the bar with momentum to minimize your risk of injury and maximize the benefits of the exercise.

• If you experience wrist pain while using a straight bar, try an EZ bar instead because it puts less strain on the wrists.

• Even while using an incline or decline bench and closely monitoring your form throughout each workout will significantly reduce your risk of developing elbow pain, this issue is often inevitable, therefore you shouldn't practice skull crushers on a regular basis for a lengthy period of time.

• The weight you've chosen is too heavy; try decreasing it if you have to repeatedly flex your elbows to finish a movement.

For the best results, keep your reps high and make sure to complete a full range of motion with each rep.

• Your triceps need a range of stimuli in order to grow, so consider occasionally switching to dumbbells. By allowing each arm to function independently, which requires greater stabilization, you may balance out any strength discrepancies between your arms.

As you start experimenting with decline and incline skull crushers, watch your triceps grow! Good luck!