Skull Crusher
The Skull Crusher is an effective isolation exercise that primarily targets the triceps, making it a staple for building arm strength. Incorporating this movement into your routine can enhance your overall pressing power and muscle definition.
Muscles Worked
Primary
- tricep - The triceps are the main muscles worked, responsible for extending the elbow.
How to Perform
- 1Lie on a flat bench, holding a barbell with an overhand grip, arms extended straight above your chest.
- 2Lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
- 3Pause briefly when the barbell is close to your forehead.
- 4Extend your arms back to the starting position, ensuring the movement is controlled.
- 5Keep your wrists straight throughout the exercise.
- 6Focus on squeezing your triceps at the top of the movement.
- 7Maintain a neutral spine and avoid arching your back.
Form Cues
- ✓Keep your elbows tucked in close to your head.
- ✓Control the weight on the way down to avoid injury.
- ✓Do not lock out your elbows at the top; maintain tension in the triceps.
Common Mistakes
Using too much weight
Start with a lighter weight to master the form before progressing.
Flaring elbows out
Keep your elbows close to your head throughout the movement.
Arching the back
Engage your core and keep your back flat against the bench.
Rushing the movement
Perform the exercise slowly and with control for better results.
Programming Tips
Sets & Reps
Aim for 3-4 sets of 10-15 reps.
Rest Period
Rest for 75 seconds between sets to promote recovery.
When to Use
Incorporate this exercise towards the end of your upper body workout for maximal fatigue.
Progression
Increase the weight gradually as you become more comfortable and stronger.
Variations
Dumbbell Skull Crusher
Use dumbbells instead of a barbell to allow for a greater range of motion.
Overhead Tricep Extension
Perform the movement standing or seated with a single dumbbell for a different angle on the triceps.
Cable Tricep Extension
Use a cable machine to maintain constant tension on the triceps throughout the movement.
Alternatives
This exercise also targets the triceps while engaging the chest and shoulders.
Dips effectively work the triceps and can be performed using body weight.
Using a cable machine allows for constant tension on the triceps throughout the movement.
FAQs
Is Skull Crusher good for beginners?
While it can be performed by beginners, it's essential to start with lighter weights to master the form.
What muscles does Skull Crusher work?
The Skull Crusher primarily targets the triceps.
Can I do Skull Crushers every day?
It is best to allow a day of rest between tricep-focused workouts to avoid overtraining.
What equipment do I need for Skull Crushers?
You need a barbell and a flat bench to perform this exercise.
How do I avoid injury while doing Skull Crushers?
Focus on proper form, start with manageable weights, and avoid locking out your elbows.
Related Exercises
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