When it comes to sculpting impressive triceps, skull crushers are one of the most effective exercises you can add to your workout routine.
Whether you’re a seasoned lifter or just starting your fitness journey, learning the proper way to perform skull crushers will help you achieve well-defined, muscular arms.
This exercise targets the triceps brachii, the large muscle on the back of your upper arm, which is essential for arm strength and aesthetics.
In this guide, we’ll explore everything you need to know about building insane triceps by doing skull crushers, including proper technique, variations, and tips for maximizing results.
Follow along and discover how fitness experts like Laz and Tymoff have perfected this exercise to help you transform your arms.
What Are Skull Crushers?
Skull crushers, also known as lying tricep extensions, are an isolation exercise designed specifically for working the triceps.
During the movement, you’ll lie on a bench and lower a barbell, dumbbells, or EZ bar towards your forehead.
The name “skull crushers” might sound intimidating, but when performed with proper form, this exercise is both safe and highly effective.
The primary muscle targeted by skull crushers is the long head of the triceps, which contributes to the size and shape of your arms.
However, the lateral and medial heads of the triceps also engage during the movement, making it a comprehensive tricep workout.
Why Are Skull Crushers Effective?
Skull crushers are unique because they allow for a full stretch of the triceps at the bottom of the movement and a strong contraction at the top.
This range of motion is critical for muscle growth, and when combined with progressive overload, it leads to strength gains and visible definition.
Benefits of Skull Crushers
Adding skull crushers to your routine comes with several distinct advantages, making it a must-do for anyone serious about building strong and well-defined triceps.
Isolation of the Triceps
Skull crushers specifically target the triceps without involving other muscle groups.
This isolation allows you to focus on building strength and size in the triceps, which can improve both performance and aesthetics.
Improved Arm Strength
Strengthening your triceps has a direct impact on your performance in other compound exercises such as bench presses and overhead presses.
The triceps play a crucial role in extending the arms, which is key for these lifts.
By building stronger triceps through skull crushers, you’ll see improvements across your entire upper body training.
Variety of Equipment Options
You can perform skull crushers using various types of equipment, including barbells, dumbbells, and EZ bars.
This versatility allows you to switch up your routine, which can prevent boredom and help target the triceps from different angles.
Enhanced Aesthetics
If your goal is to achieve that well-defined “horseshoe” shape on the back of your arms, skull crushers are one of the best exercises to help you get there.
They help to develop the long head of the triceps, which gives your arms a fuller, more muscular look.
Functional Strength for Daily Activities
Strong triceps are essential for many everyday movements, such as pushing and lifting objects.
Improving your tricep strength through skull crushers not only helps you look good but also enhances your overall functional fitness.
How to Perform Skull Crushers
Performing skull crushers correctly is essential to avoid injury and maximize the effectiveness of the exercise.
Here’s a step-by-step guide to ensure you get the most out of this workout:
Step 1: Set Up Your Equipment
- Barbell or EZ Bar: Choose either a straight barbell or an EZ bar. An EZ bar may feel more comfortable on your wrists due to its ergonomic design.
- Bench: Lie flat on a bench with your feet firmly planted on the ground and your back fully supported.
Step 2: Start Position
- Grip: Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Position: Extend your arms straight above your chest, keeping your elbows locked in place and pointing toward the ceiling.
Step 3: Execution
- Lowering the Weight: Slowly bend your elbows to lower the bar toward your forehead. Keep the motion controlled, and ensure your upper arms stay stationary.
- Stretch: Lower the bar until your forearms are roughly parallel to the ground. You should feel a stretch in your triceps.
- Lifting: Press the bar back up by extending your elbows. Squeeze your triceps at the top for maximum contraction.
Step 4: Breathing
- Inhale as you lower the weight.
- Exhale as you push the weight back to the starting position.
Step 5: Reps and Sets
- Perform 3-4 sets of 8-12 reps. This rep range is ideal for hypertrophy (muscle growth) and strength gains.
Common Mistakes to Avoid
Even though skull crushers are relatively simple, there are a few common mistakes you’ll want to avoid to ensure you’re targeting the triceps effectively and reducing the risk of injury.
Using Too Much Weight
Using a weight that’s too heavy can compromise your form and put unnecessary strain on your elbows and shoulders. Start with a manageable weight and focus on maintaining proper technique.
Flaring Your Elbows
Letting your elbows flare out during the movement reduces the focus on the triceps and shifts some of the work to your shoulders. Keep your elbows tucked in and pointed toward the ceiling.
Incomplete Range of Motion
Not fully lowering the weight or stopping short on the extension can limit your results. Focus on a complete range of motion to ensure you’re getting the most out of each rep.
Arching Your Back
Keep your back flat on the bench to avoid putting unnecessary strain on your lower back. Engage your core throughout the movement to maintain stability.
Variations of Skull Crushers
To keep your tricep workouts fresh and challenging, try incorporating these skull crusher variations into your routine:
Dumbbell Skull Crushers
Instead of using a barbell, grab a pair of dumbbells. This allows for a greater range of motion and ensures both arms are working equally, which can help improve muscle symmetry.
EZ Bar Skull Crushers
The EZ bar provides a more comfortable grip and can reduce strain on the wrists, making it a great option for those with joint issues.
Incline Skull Crushers
Performing skull crushers on an incline bench places more emphasis on the long head of the triceps and can provide a different challenge.
Overhead Skull Crushers
In this variation, instead of lowering the weight to your forehead, you’ll lower it behind your head. This allows for a deeper stretch in the triceps and increases the difficulty.
How to Incorporate Skull Crushers Into Your Routine
For optimal results, integrate skull crushers into your regular tricep or arm workouts.
Here’s a sample tricep workout to help you build insane triceps:
Sample Tricep Workout
- Warm-Up: 5-10 minutes of light cardio and dynamic stretching.
- Skull Crushers: 3-4 sets of 8-12 reps.
- Tricep Dips: 3 sets of 10-15 reps.
- Tricep Pushdowns: 3 sets of 12-15 reps.
- Overhead Tricep Extensions: 3 sets of 10-12 reps.
- Cool-Down: 5-10 minutes of stretching.
Tips for Success
- Consistency: Regularly include skull crushers in your routine to see noticeable changes in your triceps.
- Progressive Overload: Gradually increase the weight over time to keep challenging your muscles and promoting growth.
- Proper Nutrition: A diet rich in protein supports muscle recovery and growth. Combine your training with a balanced diet to maximize your results.
Real-Life Examples
Many fitness enthusiasts have seen significant progress in their arm development by incorporating skull crushers into their routine.
Take the example of Laz, a fitness coach who popularized the skull crusher technique with his signature approach.
Laz focuses on form and consistency, which has allowed his clients to build impressive triceps in just a few months.
Similarly, Tymoff, a strength athlete, has emphasized the importance of variation in skull crushers, integrating incline and overhead versions to target different parts of the triceps.
By following his advice, countless lifters have transformed their arm workouts and achieved the results they desire.
ALSO READ:
Conclusion
Building insane triceps by doing skull crushers – Laz – Tymoff is not only achievable but also a smart addition to any workout routine.
Skull crushers provide targeted isolation of the triceps, help improve arm strength, and enhance your overall upper body aesthetics.
By mastering the technique, avoiding common mistakes, and incorporating different variations, you can sculpt powerful, well-defined triceps.
Remember, consistency is key. Stick with it, focus on proper form, and gradually increase the intensity.
Over time, you’ll notice significant improvements in both the size and strength of your triceps.
So, get started on your journey to building insane triceps with skull crushers today!
