The Benefits of Skull Crushers for Triceps

Tricep Skull Crushers (also known as **lying triceps extensions**) are an effective isolation exercise for targeting the triceps, particularly the long head, which is the largest part of the triceps muscle. Skull crushers are usually performed with a barbell, dumbbells, or an EZ curl bar.

How to Perform Tricep Skull Crushers:

1. **Start Position:**

- Lie flat on a bench with your back fully supported and feet planted on the ground.

- Hold a barbell, EZ curl bar, or a pair of dumbbells with an overhand grip, arms fully extended straight above your chest.

- Your hands should be about shoulder-width apart (for barbell or EZ curl bar), or neutral grip with dumbbells (palms facing each other).

2. **Lowering the Weight:**

- Slowly bend your elbows, lowering the weight toward your forehead or just behind your head, while keeping your upper arms stationary.

- Keep your elbows tucked in, pointing toward the ceiling to prevent them from flaring out, which would take tension off the triceps.

- Lower until your forearms reach just beyond a 90-degree angle, feeling the stretch in the triceps.

3. **Lifting the Weight:**

- Press the weight back up to the starting position by straightening your elbows, contracting your triceps.

- Ensure that only your forearms are moving; the upper arms should remain in the same position throughout the movement.

- Pause at the top for a full contraction before starting the next rep.

Tips for Proper Form:

- **Controlled Movement:** Use a controlled tempo to maintain tension on the triceps throughout the exercise. Avoid letting the weights drop too fast.

- **Wrist Position:** Keep your wrists neutral and straight to avoid unnecessary strain.

- **Elbow Position:** Keep your elbows as stationary as possible to prevent them from flaring out, which could engage other muscles.

- **Weight Selection:** Start with a moderate weight and gradually increase. Focus on form first to avoid injury, as skull crushers can place strain on the elbow joint if done incorrectly.

Variations:

1. **Dumbbell Skull Crushers:** Using dumbbells allows for a greater range of motion and can help reduce strain on the wrists and elbows.

2. **Incline Skull Crushers:** Perform the exercise on an incline bench to change the angle of tension and target the triceps differently.

3. **Cable Skull Crushers:** Attach a rope or bar to a cable machine and perform skull crushers while lying on a bench. This variation provides constant tension throughout the movement.

4. **Decline Skull Crushers:** Doing skull crushers on a decline bench emphasizes the long head of the triceps even more.

Benefits of Skull Crushers:

- Isolates the triceps, leading to better muscle development.

- Can be modified with different equipment (barbells, dumbbells, cables).

- Strengthens the triceps, which can improve performance in pressing movements like the bench press and overhead press.

Including skull crushers in your arm or upper body workout can lead to stronger and more developed triceps, contributing to better overall arm mass and strength.