When it comes to building muscle, especially triceps, many people focus only on exercises like push-ups or bench presses. However, there’s one underrated yet highly effective exercise that you should definitely add to your workout routine—skull crushers. If you want to build insane triceps, this move will help you hit those muscles hard. Laz and Tymoff, fitness influencers, swear by this exercise to give your arms that massive, muscular look.
In this article, we’ll dive deep into how skull crushers work, why they’re important for building triceps, and how you can perform them safely and effectively.
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ToggleWhat Are Skull Crushers?
Skull crushers, also known as lying triceps extensions, target your triceps muscles in the upper arms. This exercise gets its name because you lower the weight toward your head, giving you the feeling that you’re crushing your skull—don’t worry, though, it’s completely safe when done correctly!
You’ll use a barbell, dumbbells, or an EZ curl bar for this move. The motion isolates your triceps, forcing them to handle all the work, which is what makes skull crushers one of the best triceps exercises out there.
Why Should You Do Skull Crushers?
1. Targets the Entire Triceps
The triceps make up about two-thirds of your upper arm muscle mass. When you’re looking to grow bigger arms, you can’t ignore this muscle group. Skull crushers work the long head, medial head, and lateral head of the triceps, making them a comprehensive exercise for arm growth.
2. Boosts Arm Strength
Doing skull crushers strengthens the triceps, which in turn improves your overall upper body strength. Triceps play a big role in many pushing movements, like bench presses and push-ups. A stronger triceps muscle will help you lift more weight and push harder during other exercises.
3. Versatile and Adaptable
You can do skull crushers with different equipment like barbells, dumbbells, or a cable machine. This versatility allows you to adapt the exercise based on your experience level or gym setup. Whether you’re a beginner or an advanced lifter, skull crushers are a great way to enhance your arm routine.
How to Perform Skull Crushers
Now, let’s break down how to perform this exercise with perfect form.
1. Choose Your Equipment
As mentioned earlier, you can use different types of weights for skull crushers. The most common options are:
- Barbell
- EZ curl bar (This is a wavy bar that’s easier on the wrists)
- Dumbbells
For beginners, dumbbells or an EZ curl bar are often recommended because they allow for more natural hand positioning, which can reduce the risk of injury.
2. Get Into Position
To start:
- Lie down on a flat bench.
- Grab your chosen weight and hold it directly above your chest with your arms fully extended.
- Make sure your elbows are shoulder-width apart and not flared out. This keeps the focus on your triceps instead of your shoulders or chest.
3. Lower the Weight Slowly
- With your arms extended above your chest, slowly bend your elbows, bringing the weight toward your forehead or just behind your head.
- Keep your elbows still and don’t let them move outward—this is key to targeting your triceps.
4. Push Back Up
- Once the weight reaches your forehead or just behind your head, reverse the movement by straightening your arms and pushing the weight back up to the starting position.
- Focus on squeezing your triceps at the top of the movement.
5. Control the Motion
The entire move should be controlled. Don’t let gravity do the work on the way down, and avoid rushing through the movement. Slow, controlled reps will engage the triceps more effectively and prevent injury.
Common Mistakes to Avoid
Like any exercise, doing skull crushers incorrectly can limit your gains and increase the risk of injury. Here are some common mistakes to watch out for:
1. Flaring Your Elbows
When your elbows flare outward, your triceps are no longer isolated, and your shoulders start to take over. This reduces the effectiveness of the exercise.
2. Using Too Much Weight
It’s easy to think that lifting heavier will make your triceps grow faster, but that’s not the case with skull crushers. Using too much weight can lead to poor form and increase the risk of injuring your elbows or wrists. Stick to a weight that allows you to complete the reps with proper form.
3. Rushing the Movement
Skull crushers are not meant to be a fast exercise. If you’re moving too quickly, you’re likely relying on momentum rather than using muscle strength. Focus on slow, controlled movements to maximize triceps activation.
Variations of Skull Crushers
Want to switch things up? Here are a few variations to keep your workouts exciting:
1. Dumbbell Skull Crushers
Instead of using a barbell or EZ curl bar, grab a pair of dumbbells. Dumbbells allow each arm to work independently, which can help address muscle imbalances.
2. Decline Skull Crushers
Lie on a decline bench rather than a flat one. This variation increases the range of motion, which places more tension on your triceps and can lead to greater muscle growth.
3. Cable Skull Crushers
If you have access to a cable machine, try doing skull crushers using a rope attachment. The constant tension provided by the cable can give your triceps an extra challenge and improve overall muscle activation.
How Often Should You Do Skull Crushers?
If you want to build massive triceps, you should aim to include skull crushers in your workout routine about 2-3 times per week. Since your triceps need time to recover, give them at least a day or two of rest between workouts.
You can add skull crushers to your upper body or arm days. For best results, combine them with other triceps exercises like close-grip bench presses, triceps dips, or overhead extensions to fully engage the muscle group.
Pro Tips for Better Results
1. Focus on Form Over Weight
It’s better to lift lighter with perfect form than to lift heavy with sloppy technique. Always prioritize quality over quantity.
2. Increase Volume Gradually
If you’re a beginner, start with 3 sets of 8-10 reps using a moderate weight. As you get stronger, increase the weight or number of reps slowly to avoid injury.
3. Incorporate Supersets
For an extra challenge, pair skull crushers with a compound movement like the bench press. Doing supersets will increase your time under tension, which is key for building muscle.
4. Use Proper Warm-Up
Before jumping into skull crushers, make sure to properly warm up your triceps, elbows, and shoulders. This will increase blood flow to the muscles and reduce the risk of injury.
Conclusion
If you want insane triceps, skull crushers are a must in your workout routine. Laz and Tymoff, like many fitness experts, recommend this exercise because it effectively targets the triceps, boosts arm strength, and can be adapted to suit your level of experience. By performing skull crushers with proper form and incorporating them into your routine 2-3 times a week, you’ll be well on your way to building bigger, stronger triceps.
FAQs
1. Are skull crushers safe for beginners?
Yes, skull crushers are safe for beginners as long as they use proper form and start with lighter weights.
2. What muscles do skull crushers target?
Skull crushers primarily target the triceps but also engage the shoulders and chest to a small degree.
3. Can I do skull crushers with dumbbells?
Absolutely! Dumbbells are a great option for skull crushers, allowing for a greater range of motion and helping correct muscle imbalances.
4. How many sets and reps should I do?
Start with 3 sets of 8-10 reps. As you get stronger, increase the weight or number of reps for continued progress.
5. Should I include other triceps exercises with skull crushers?
Yes, combining skull crushers with exercises like triceps dips or close-grip bench presses can help target the muscle group more effectively.