Skull Crusher overview
The Skull Crusher, also known as the Lying Tricep Extension, is a potent isolation exercise that targets the triceps. This exercise is performed lying down, allowing for focused triceps engagement while minimizing stress on the shoulders. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Skull Crusher in your tricep training routine.
The Skull Crusher primarily targets the triceps.
Skull Crusher – how to perform
- Step 1: Lie on a flat bench with a barbell or EZ-curl bar in your hands.
- Step 2: Hold the bar with an overhand grip, hands placed slightly wider than shoulder-width apart.
- Step 3: Extend your arms straight up above your chest, keeping your elbows locked.
- Step 4: Inhale and slowly lower the bar toward your forehead by bending your elbows.
- Step 5: Descend until the bar is just above your forehead or as low as your flexibility allows.
- Step 6: Exhale and push the bar back up to the starting position, fully extending your arms.
Perform each repetition with controlled movements, focusing on the contraction of the triceps.
- Maintain a stable and relaxed grip on the barbell.
- Keep your elbows close to your head and pointed forward throughout the movement.
- Control the descent and ascent to maximize triceps engagement.
- Use a weight that challenges you while allowing for proper form.
- Dumbbell Skull Crusher: Perform the exercise using dumbbells for unilateral training and increased range of motion.
- EZ-Curl Bar Skull Crusher: Utilize an EZ-curl bar for a different hand position and reduced wrist strain.
- Close Grip Skull Crusher: Bring your hands closer together on the bar for increased triceps involvement.
- Skull Crusher with Bands: Attach resistance bands to the bar for added resistance and variability.