Health and Fitness

Skull Crusher Exercise- Build Your Triceps Now!

Skull Crusher

When you set out to build yourself bigger arms, you need to crush at arm exercises. The skull crusher won’t actually crush your skull, but it will help you crush your triceps. The usual bicep movements like curls will help you get your biceps fried. But, for real results, you have to work your triceps as well. The best triceps exercise makes complete use of the tricep’s main function. The primary function is elbow extension, and the skull-crushing exercise does exactly that.

The exercise is called the skull crusher, owing to the precarious position you are in to pull this off. This exercise isolates your triplets, as it makes you move the weight above your face. If you work with the proper form and a weight that you can handle, then there is no danger in this exercise. So, here are the instructions to perform the skull crusher flawlessly.

What are Skull Crushers?

Technically, you can also call the skull crushers the lying triceps extension. This is an isolation exercise, as it isolates the tricep muscles. It builds the triceps by firing them up, so you can include it in an upper-body muscle-building workout. You need Dumbbells or a Barbell as well as a weight Bench when performing this exercise.

How To Perform Skull Crushers?

You need to lie on a flat gym bench face up to perform the skull crusher. Make sure your entire body is on the bench except for your lower legs. Your feet are flat on the ground, and your knees are bent in this position. Make sure that you extend your arms above the chest and keep your elbows at a distance unlocked. The distance between the elbows can be the width of your shoulder. Both of your hands should be holding one end of a dumbbell after assuming this form.

Step-by-step Guide On Skull Crushers

Step 1- The first step is to flex elbows and use them to lower the weight downwards. Make sure that your upper arms are perpendicular to your body. In this form, you keep the tension on your triceps instead of letting them shift to your shoulders.

Step 2- Keep lowering the weight behind your head. You can lower it in line with the bench’s top or a little higher.

Step 3- Reverse this movement until you lift the weight up to your chest and return to the starting position. Avoid locking your elbow and maintain the tension in your triceps.

Step 4- Repeat this motion.

Things to Remember During a Skull Crusher

There are a few things to remember when you are performing a skull crusher. Remembering these things will help you achieve the perfect form.

  • Make sure you do not arch your back and maintain the position. Your feet should stay on the floor, and keep squeezing your glutes. This keeps your core engaged.
  • After the bar is over your head, push your shoulders into the bench to keep the tension in the middle of your back. Then lean your upper arms just slightly in the back so that you put more tension on your triceps.
  • Keep your elbows tight when you lower the weight.
  • Only move your elbow joint when you’re lowering and lifting the weight. This maximizes the tension on your triceps.

Benefits of Skull Crushers

This exercise isolates the tricep muscles and targets them with the lying tricep extension. Here are a few benefits of the Skull Crusher. The exercise works on your triceps from the elbow all the way to the back and the Latissimus Dorsi muscle. The triceps Brachii can be targeted with variations of the lying triceps extension variations.

This exercise can help in fixing imbalances of the tricep muscle and rehabilitation from injury or as a part of your bodybuilding regime.

Variations of a Skull Crusher

There can be several variations of the Skull Crusher, but here are some that challenge you:

  • Lying Triceps Extensions on the Floor

You can also perform this exercise on the floor if you do not have a weight bench. Remember to be careful when you are lowering the dumbbell. Only do this after you’ve strengthened your wrists.

  • Incline Lying Triceps Extensions

You can also use an incline bench to perform this exercise. You can target more muscles on your tricep this way.


To conclude, this exercise can target your triceps and help you build them if you maintain the proper form and incorporate this into your daily regime

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