Achieve Stronger Tricep Muscles through Skull Crushers
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What Are Skull Crushers
Skull Crushers are an exercise where a barbell is brought very close to the forehead. It is a single-joint movement that targets the Triceps and can be performed in many different ways. There’s no need to be scared of Skull Crusher, just take extra care when performing the movement!
How to Do Skull Crushers
To perform the Skull Crusher, you will need a bench and a barbell, or cables. Follow these steps to learn how to perform the Skull Crusher,
Lie down on your back with your knees straddling the bench and your feet firmly planted on the floor. Your head should be resting on the bench.
Holding a barbell in your hands, extend the arms into the air right above the shoulder. You can choose to use a normal or narrow grip. We suggest if you are just learning the Skull Crusher to use a shoulder-width grip.
Slowly lower the barbell down towards your forehead by bending only at the elbow. Your elbows should remain in line with the shoulders and the palms of your hands facing the ceiling.
Once the barbell is just above the forehead, use your Triceps to push the barbell back into the air in the starting position.
Skull Crushers Form
There are a few key points to remember while performing the Skull Crusher. Try to remember these cues while doing the Skull Crusher to achieve perfect form:
Keep the upper arms perpendicular to the floor (keeping the elbows in line with the shoulder will help)
Bend only at the elbow, this is a single joint movement
Avoid flaring the elbows out to the side
Always have control of the bar, especially when lowering towards the face
Use a spotter if you are using a heavy load!
Skull Crushers Benefits
The Skull Crusher is a favourite exercise for many people due to its benefits. The Skull Crusher can help you to,
Increase Triceps strength and hypertrophy
Increase injury resistance for the elbow
Improve elbow extension
Helps Olympic lifters with lock out during lifts
Strong Triceps can allow your daily movements and exercises to be easier!
What Muscles Do Skull Crushers Work
Since the Skull Crusher is a single-joint movement, it primarily targets the Triceps Brach. The Skull Crusher can also activate the Posterior Deltoid as it helps to stabilize the shoulder while performing the movement. With this being said, the Skull Crusher will not significantly increase the strength of the Deltoid.
Skull Crushers Workout
If you are looking to increase muscular strength, perform 4-6 sets of Skull Crushers for 4-8 reps. The rest between each set can be about 2-3 minutes.
If you are looking to increase muscular endurance, perform 2-3 sets of Skull Crushers for 12+ reps. The rest between each set can be between 1 minute to 90 seconds.
If you are just beginning to learn the Skull Crusher, we suggest starting at the lower end of these ranges and increasing your sets and reps as you progress!
Skull Crushers Variations
One of the best parts of the Skull Crusher is that it has so many variations! This makes the Skull Crusher a great exercise for both beginners and experienced athletes who are looking for variety in their exercise routines.
Dumbbell Skull Crushers
Dumbbell Skull Crushers will challenge your form. You will not be able to lift as much weight compared to the Barbell Skull Crusher, but this variation can be easier on the wrists.
Incline Skull Crushers
Incline Skull Crushers are performed on a bench that has a slight incline. They can reduce the amount of pressure on the elbows when compared to the original Skull Crusher. Be careful not to create too much of an incline on the bench when performing this variation.
EZ Bar Skull Crushers
EZ Bar Skull Crushers are an ‘easier’ version of the Skull Crusher which is great for beginners! The EZ bar helps to put less pressure on the wrist while still building muscle strength and size in the Triceps.
Bodyweight Skull Crushers
Bodyweight Skull Crushers are a bit different than conventional Skull Crushers, however, they are great for those who do not have access to a gym! You will need a bench or a firm couch. Get into a push-up position with your wrists on the edge of the couch. It may be helpful to form a fist with your hands. Bend at the elbow only to bring the forehead towards the edge of the bench. Use the Triceps to push away and extend the elbow back into the starting position.
Cable Skull Crushers
Cable Skull Crushers involve a bench and a cable machine. Side a bench about 2 feet in front of a cable machine so that your head is the closest part of the body to the machine, and your feet are the farthest. Adjust the pulley to be at the lowest position and attach a small straight bar attachment. Holding the bar in your hands and perform the Skull Crusher as usual.
Reverse Grip Skull Crushers
The reverse grip Skull Crusher features the Palms of your hands facing you, instead of the palms of your hands facing away from the body. You will perform the Skull Crusher in the same manner as originally described.
Decline Skull Crushers
The Decline Skull Crusher is performed exactly as it sounds, with a decline in the bench. This variation of the Skull Crusher can place more emphasis on the lateral head of the Triceps. Remember to follow all of the cues for proper form, especially using a spotter in this variation.
Skull Crusher Alternative
Skull Crusher Vs Tricep Extension
Skull crushers and tricep extensions are both highly effective exercises that target the triceps. While skull crushers involve lying on your back and extending a weight over your head to just above your forehead, tricep extensions can be performed standing or seated, and involve lifting a weight overhead and then bending at the elbows to lower the weight behind the head.
