Want bigger arms? Of course, you do! Who doesn’t? If you’re looking for a killer exercise to pump up your triceps, look no further than the skull crushers. This exercise, popularized by fitness trainers like Laz and Tymof, is a favorite among lifters who want to build insane triceps and get that much-desired horseshoe shape.
In this blog post, I’ll take you through everything you need to know about skull crushers—why they’re so effective, how to do them safely, and how to incorporate them into your workout for maximum gains.
Why Skull Crushers Are the Ultimate Tricep Builder
Before we dive into the mechanics, let’s talk about why skull crushers are such a powerful exercise for building your triceps. Skull crushers isolate the triceps, meaning they put all the focus on the back of your arm, forcing them to work harder. This leads to better muscle growth, especially in the long head of the triceps, which is often neglected by other tricep exercises like pushdowns or dips.
Benefits of Skull Crushers:
- Isolated Tricep Activation: Because skull crushers take your shoulders and chest out of the equation, your triceps do the bulk of the work.
- Versatile: You can do them with dumbbells, barbells, or an EZ curl bar.
- Minimal Equipment Needed: All you need is a bench and weights.
How to Perform Skull Crushers Correctly
Now that you know why skull crushers are so effective, let’s talk about how to do them safely. After all, the last thing you want is an injury that takes you out of the gym for weeks!
Step-by-Step Guide to Performing Skull Crushers:
- Set Up on a Flat Bench: Lie back on a bench with a barbell or EZ curl bar held above you. Your arms should be fully extended and shoulder-width apart.
- Position the Bar: Slowly lower the bar towards your forehead, bending only at the elbows. Keep your upper arms stationary. The key here is control—don’t just let the bar fall!
- Push Back Up: Once the bar is near your forehead (or slightly behind your head), push it back up to the starting position by extending your elbows.
Pro Tips:
- Elbow Position: Keep your elbows in to ensure the triceps are doing the work, not your shoulders.
- Controlled Movement: Slow and steady wins the race. Avoid jerking the weight up, as this could lead to injury.
- Use the Right Weight: Start light and gradually increase the weight as you get more comfortable with the movement.
Variations of Skull Crushers
One of the great things about skull crushers is that you can mix them up to keep your workout fresh and exciting. Here are a few variations:
- Dumbbell Skull Crushers: Instead of using a barbell, use dumbbells. This variation allows for a greater range of motion and puts less strain on your wrists.
- Incline Skull Crushers: By doing skull crushers on an incline bench, you change the angle of the exercise, targeting different parts of the triceps.
- Cable Skull Crushers: Using a cable machine instead of free weights adds constant tension throughout the movement, giving your triceps an extra challenge.
How to Incorporate Skull Crushers into Your Workout
Skull crushers can be done as part of a tricep-focused workout or added to your arm day routine. Here’s a simple tricep workout that incorporates skull crushers:
- Skull Crushers: 3 sets of 8-12 reps
- Close-Grip Bench Press: 3 sets of 8-12 reps
- Tricep Dips: 3 sets to failure
- Tricep Pushdowns: 3 sets of 12-15 reps
By the time you’re done, your triceps will be screaming—in a good way!
Common Mistakes to Avoid
While skull crushers are a fantastic exercise, they need to be done properly to avoid injury. Here are some common mistakes to watch out for:
- Flaring Elbows: Keep those elbows tucked in close to your body to ensure proper tricep activation.
- Using Too Much Weight: Sure, lifting heavy is great, but if your form suffers, you won’t get the full benefit of the exercise.
- Not Controlling the Bar: Letting the bar fall quickly can lead to injury and limit your muscle engagement. Keep it controlled!
Conclusion
If you want to build insane triceps like Laz and Tymof, skull crushers are a must-have in your workout routine. This exercise isolates the triceps, builds strength, and adds serious size when done consistently. Remember, technique is everything—focus on proper form, avoid common mistakes, and try different variations to keep things interesting.
So, next time you hit the gym, make sure to add skull crushers to your workout, and watch your triceps explode with growth!
FAQs
Q1: Are skull crushers safe for beginners?
Yes, skull crushers are safe for beginners as long as they use proper form and start with light weights. It’s also important to focus on controlled movements and not rush the exercise.
Q2: Can I do skull crushers at home?
Absolutely! You can do skull crushers at home with dumbbells or a barbell if you have access to a bench. Just make sure you have enough space and a spotter if you’re lifting heavier weights.
Q3: How many times a week should I do skull crushers?
For optimal results, include skull crushers in your arm or tricep workout 1-2 times a week, giving your muscles time to recover between sessions.
Q4: What weight should I start with?
It’s best to start with a lighter weight, around 5-10 pounds if using dumbbells, and focus on mastering your form. Gradually increase the weight as you become more comfortable with the movement.
Q5: Can skull crushers hurt my elbows?
If done incorrectly or with too much weight, skull crushers can cause elbow pain. To avoid this, keep your elbows tucked in and control the movement throughout the exercise.
