Skull Crushers

Introduction

Skull Crushers, also known as lying triceps extensions, are a highly effective isolation exercise designed to target the triceps brachii, the muscle group located at the back of the upper arm. This exercise is a staple in many strength training and hypertrophy programs due to its ability to specifically engage the long head of the triceps, promoting muscle growth and definition. By performing Skull Crushers with proper form, individuals can enhance their upper arm strength and size, contributing to overall upper body development. Whether using a barbell, dumbbells, or an EZ curl bar, Skull Crushers can be adapted to various fitness levels, making them a versatile addition to any workout regimen.

Execution

How to Execute Skull Crushers

Setup

1. Lie down on a flat bench with your feet firmly planted on the ground.
2. Hold a barbell or EZ curl bar with a pronated (overhand) grip, hands shoulder-width apart.
3. Extend your arms fully, positioning the bar directly above your chest.
4. Ensure your head, shoulders, and glutes are in contact with the bench throughout the exercise.

Execution

1. Begin by bending your elbows, lowering the bar in a controlled manner towards your forehead. Keep your upper arms stationary and perpendicular to the floor.
2. Lower the bar until it is just above your forehead or slightly behind it, ensuring your elbows remain tucked in and do not flare out.
3. Pause briefly at the bottom of the movement to maintain tension in your triceps.
4. Press the bar back up to the starting position by extending your elbows, focusing on contracting your triceps.
5. Repeat for the desired number of repetitions.

Finishing

1. After completing your set, carefully lower the bar to your chest.
2. Use both hands to safely place the bar back on the rack or floor.
3. Stand up slowly, ensuring you maintain good posture to avoid any strain.