Skull crushers work a few muscles and involve lying on your back and lowering weight to your forehead.
And they sound pretty intimidating.
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Sure, there are tons of ways to train your upper body.
personal trainer atLife Time Edinain Minnesota
And they sound,well, pretty intimidating.
Each variation will work your triceps.
Whichever way you choose, follow these general steps to get the proper form with skull crushers.
SAFETY TIP
Dont ignore persistent pain.
But pain of any kind isnotnormal.
If it hurts when you do skull crushers, stop.
Really, any time you bend or straighten your arms, your triceps are at work.
The triceps consist of three separate heads that converge into a single tendon at the elbow, Sanchez says.
Skull crushers work all three heads of the triceps, Wait says.
personal trainer atLife Time Edinain Minnesota
However, the medial head is the star of the show.
Here are just a few reasons why.
To train your triceps properly, you have to isolate the muscle.
Plus, the position of the movement (lying on your back) takes momentum out the equation.
The problem with that is you dont get the full benefit of the move.
Skull crushers dont give us any room to cheat ourselves.
They support shoulder health
The long head of the triceps attaches to the scapula, your shoulder blade.
More specifically, the long head contributes to extension and adduction at the shoulder joint, Wait says.
It also plays a pivotal part assisting with shoulder joint stability, she says.
So skull crushers, which strengthen the long head, can help maintainhealthy shoulder functionand combat shoulder weakness.
They promote healthy elbow joint function
Strong triceps are essential for elbow extension.
Skull crushers strengthen all three heads, so they cover all the bases.
They increase pressing strength
Has yourbench pressprogress stalled lately?
Start cranking out skull crushers to build bigger triceps.
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Stronger triceps can help you overcome sticking points in exercises like the bench press, Sanchez says.
The triceps are in control of elbow extension, so theyre crucial for movements like pressing.
They serve as important accessory muscles and act as synergists during pressing motions, he says.
If so, you should steer clear of certain triceps exercises like overhead extensions.
7 common mistakes when doing skull crushers
With skull crushers, proper form is fundamental.
Heres how to sidestep the most common mistakes (and avoid any unwanted accidents).
Flaring out your elbows too much
Keep elbows locked in and do not let them move, Wait says.
If you cant keep your elbows tight and stacked with the shoulders, lower the weight, Sanchez adds.
Moving your upper arm into extension
Your upper arms should stay stationary.
verify you are extendingonlyfrom the elbow to maximize the benefit of skull crushers, Sanchez says.
Lifting too heavy
This can put an immense amount of pressure on the elbows and wrists, Wait says.
Overloading the elbow joint too quickly may lead to poor technique and increased injury risk, he says.
As you grow stronger, you might slowly increase the weight over time.
Not controlling the descent or ascent
The real muscle work happens with slow, controlled movements.
Again, safety is the top priority.
Choose weights that allow you to have complete control of all phases of the movement, Wait says.
This distance will also help you maintain control over the movement.
Modifications for skull crushers
Skull crushers can be straight up strenuous.
Luckily there are plenty of ways to adjust the exercise for every fitness level and situation.
And dont get it twisted: modifying doesnt mean easier.
These variations will still light your triceps on fire.
Decrease the weight
The good news: you dont need to lift heavy to tax your tris.
A light or moderate load will work the muscle.
Try different equipment
Sometimes your gear is the issue.
For example, maybe youre finding it awkward to hold a barbell, or its hard on your joints.
Switch up your equipment and see what works best for you.
Try a different bang out of triceps extension
Skull crushers still not working for you?
The seated triceps extension machine is a great alternative, Sanchez says.
Because it doesnt involve overhead movements, its also a good choice for folks with shoulder pain.
FAQ
Which is better: close grip bench or skull crushers?
When it comes to triceps-strengthening exercises, skull crushers are the clear winner, hands down.
(This is also true for the fan-favoriteface pull exercise).
Should you do skull crushers on push or pull day?
Both Sanchez and Wait say skull crushers belong on push day.
Otherwise, feel free to experiment with the order of exercises.
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