Dominic Stone
Skull crushers, also known as lying triceps extensions, are an excellent exercise for improving tricep strength and extension. The tricep is a three-headed muscle located on the back of the upper arm, and skull crushers target all three heads simultaneously. This exercise involves lying on your back and bending and straightening the elbows to work the triceps while keeping the shoulder joint stable. Skull crushers can be performed with different equipment, such as dumbbells, barbells, EZ bars, or just your body weight, and are a great addition to any upper body or arm workout routine.
| Characteristics | Values |
|---|---|
| Common Names | Skull Crushers, Lying Triceps Extensions, Supine Triceps Extensions |
| Muscle Targeted | Triceps Brachii |
| Muscle Heads Targeted | Medial, Lateral, and Long Heads |
| Equipment Used | Flat Bench, Dumbbells, Kettlebells, Barbell, Curl-Bar, EZ Bar |
| Repetitions | 6-20 reps per set (4-40 is also possible for muscle building) |
| Sets | 3-8 sets per workout (2-4 times per week) |
| Total Sets Per Week | 9-18 |
| Weight | Start with low weight and increase as you gain strength |
| Form | Keep elbows steady and pointed straight ahead; do not lock elbows |
| Benefits | Increase upper body strength, improve complex movements like the bench press, increase shoulder mobility, correct muscle imbalances |
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What You'll Learn
- Skull crushers target the triceps, specifically the medial, lateral, and long heads
- They strengthen the triceps, improving upper body strength
- Skull crushers also work the shoulder and back muscles
- This exercise can be performed with dumbbells, barbells, or kettlebells
- Skull crushers can be done lying on a bench or standing up straight
Skull crushers target the triceps, specifically the medial, lateral, and long heads
Skull crushers, also known as lying triceps extensions, are an excellent exercise for building muscle and improving strength in the triceps. The triceps are a three-headed muscle, consisting of the medial, lateral, and long heads. Skull crushers target all three heads of the triceps simultaneously, with a particular focus on the medial head.
The exercise involves lying on your back with a barbell or dumbbells, and bending and straightening the elbows to lower the weight towards the head. This movement isolates the triceps, allowing for maximum engagement of all three heads. By performing skull crushers, you can effectively strengthen and build the triceps muscles, which are essential for elbow extension and contribute to upper body strength.
The medial head of the triceps is the primary driver during skull crushers. This exercise works the medial head by requiring it to stabilize the elbow joint and control the weight as it moves up and down. The lateral and long heads of the triceps also play a significant role in this exercise, contracting and extending to support the movement.
Skull crushers are a versatile exercise that can be performed with different equipment, including barbells, EZ bars, dumbbells, and kettlebells. It is important to maintain proper form during skull crushers to ensure effectiveness and avoid injury. Starting with lower weights and focusing on perfecting your form is recommended before increasing the weight. Additionally, maintaining tension in the triceps and avoiding excessive movement at the shoulder joint are crucial for optimal results.
By incorporating skull crushers into your workout routine, you can effectively target the triceps, specifically the medial, lateral, and long heads, leading to increased muscle mass, strength, and overall upper body functionality.
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They strengthen the triceps, improving upper body strength
Skull crushers, also known as lying triceps extensions, are a great way to strengthen the triceps, improving upper body strength. This exercise involves lying on your back with a barbell or dumbbells, and works the three heads of the triceps simultaneously—the medial, lateral, and long heads. The medial head is the main driver as you bend and straighten your elbow, while your shoulder muscles stabilize your shoulder joint.
Skull crushers are an excellent way to build bigger triceps and get more balanced muscle growth. They can be performed with dumbbells, kettlebells, or a barbell, but most people prefer the angled grip of a curl bar. It is important to start with a low weight and perfect your form before increasing the weight. The recommended number of reps is 10 to 12, three times through, and it is important not to compromise your form by using a weight that is too heavy.
Skull crushers can also help improve complex movements such as the bench press, as stronger triceps contribute to better performance in pressing motions. Additionally, skull crushers can increase shoulder mobility, allowing for freer movement in daily life. They can also be performed with partial reps, where the elbows are not fully bent or straightened, to maximize muscle-building benefits and increase muscle mass.
This exercise is a great way to strengthen the triceps and improve upper body strength, providing a good challenge by working both sides of the body equally and maintaining core stability. It is a versatile exercise that can be adapted to the equipment you have available and is an excellent addition to any upper body workout routine.
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Skull crushers also work the shoulder and back muscles
Skull crushers, also known as supine or lying triceps extensions, are a great way to work your triceps. However, they also work the shoulder and back muscles. The triceps are made up of three heads: the medial, lateral, and long heads. During a skull crusher, all three heads are worked simultaneously. The medial head is the main driver of the movement.
The skull crusher gets its name from the precarious position of the weight above your head. If you use poor form, you could endanger your skull. To perform a skull crusher, you lie on a bench, lower the weight down behind your head, and then lift it back up by extending your elbows. The elbows are the only body parts that should be moving. If you allow your upper arms to roll back, you will take the emphasis off your triceps and bring your lats into the movement.
The triceps originate above the shoulder joint on the scapula or shoulder blade. Therefore, skull crushers also work the shoulder muscles, which stabilize the shoulder joint. Skull crushers can help increase shoulder mobility, allowing you to move more freely. They can also add mass to your triceps, which is important for bodybuilders.
The skull crusher is also a compound movement, which means it works multiple muscle groups. It strengthens the triceps, but it also works your shoulder and back muscles. This exercise can be performed with dumbbells, a standard barbell, EZ bars, cable machines, and even your body weight.
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This exercise can be performed with dumbbells, barbells, or kettlebells
Skull crushers, also known as supine or lying triceps extensions, are a tricep exercise. They can be performed with dumbbells, barbells, or kettlebells.
If you are using dumbbells, you can perform the skull crusher by lying on your back with a dumbbell in each hand, palms facing down, and your wrists straight. Keep your upper arms still as you slowly bend your elbows, lowering the weights towards your head. When the weights are just past your head, straighten your elbows to lift the weights back up.
To perform the exercise using a barbell, sit on a bench with the barbell on your lap. Grasp the barbell with a shoulder-width grip, palms facing down, and your wrists straight. Lie back, keeping your shoulders stable, and bring the weight up above your chest. Bend your elbows to lower the weight towards your head, then straighten your elbows to lift the weight back up.
For kettlebell skull crushers, lie on your back with your knees bent and feet flat on the floor. Hold a kettlebell by the horns straight up over your head, with your wrists in line with your arms. Bend your elbows to slowly lower the kettlebell towards your head, then straighten your elbows to lift it back up.
It is important to start with a light weight when learning this exercise and to focus on perfecting your form before increasing the weight.
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Skull crushers can be done lying on a bench or standing up straight
Skull crushers, also known as lying triceps extensions, are weight-based exercises performed while lying on a flat bench or on the floor. They primarily target the triceps and help develop strength in muscles involved in overhead throwing movements. The exercise can also be performed standing up straight, which is known as a standing overhead triceps extension.
To perform skull crushers on a bench, lie on your back with your knees bent and feet flat on the floor. Your entire body should be on the bench, except your lower legs. Hold a barbell or dumbbell over your upper chest, with your arms fully extended and palms facing either your feet or each other. Slowly lower the weight towards your head, bending at the elbows, until the weight is behind your head. Keep your elbows pointing straight ahead and your upper arms perpendicular to your torso. Drive the weight back up by extending your elbows, without moving your upper arms.
Skull crushers can also be performed on the floor, which is a good way to start before progressing to a bench. The exercise is performed in the same way as on a bench, but you will not be able to lower the weight as far without banging it on the floor. An exercise step can also be used.
The standing overhead triceps extension is an alternative to the skull crusher that provides an added challenge by requiring you to work both sides equally and maintain core stability. This exercise is performed in a standing position, with the weight held overhead. The weight is then lowered behind the head, in a similar motion to the skull crusher.
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Frequently asked questions
Skull crushers, also known as lying triceps extensions, are an exercise performed while lying on your back with a barbell or dumbbells.
Skull crushers target the triceps, specifically the long, medial and lateral heads. They also work the shoulder and back muscles.
Skull crushers can help improve complex movements such as the bench press and add mass to the triceps. They can also help increase shoulder mobility.
A general recommendation is to do skull crushers once or twice a week with three sets of 10 to 12 reps. You can do them up to three times a week if you enjoy them and they don't aggravate your elbows.
Skull crushers can be dangerous if performed incorrectly. They can cause elbow pain and put your skull at risk if you use poor form. However, with proper form and an appropriate weight, the risk is minimised.
