build insane triceps by doing skull crushers – laz – tymoff



Triceps, the often underrated muscles compared to their bicep counterparts, play a pivotal role in arm strength and aesthetics. One exercise that stands out in sculpting these powerhouse muscles is the skull crusher. Despite its ominous name, skull crushers are a potent and effective exercise for targeting the triceps.

In this comprehensive guide, we delve into the intricacies of skull crushers, techniques, variations, and FAQs to help you master this exercise for impressive triceps gains.

What are Skull Crushers?

Skull crushers, also known as lying triceps extensions, are an isolation exercise that primarily targets the triceps. The exercise involves lying on a bench while holding a weight above the head and lowering it towards the forehead (or just above), hence the name “skull crusher.”

Why Skull Crushers?

Skull crushers are highly effective in isolating the triceps, promoting muscle growth and strength. They allow for a deep stretch in the muscle, targeting all three heads of the triceps, which is crucial for overall development.

How to Perform Skull Crushers:

  1. Setup: Lie flat on a bench, holding a barbell or dumbbells with an overhand grip.
  2. Positioning: Extend your arms straight up, perpendicular to the floor.
  3. Execution: Lower the weight towards your forehead by bending at the elbows, keeping upper arms stationary.
  4. Extension: Extend your arms back to the starting position, focusing on the triceps’ contraction.
  5. Repetition: Aim for controlled movements and perform desired reps and sets.

Technique Tips:

  • Use an appropriate weight to maintain form and control throughout the movement.
  • Keep elbows stationary; avoid allowing them to flare outwards.
  • Lower the weight with control and avoid bouncing or using momentum.

Variations of Skull Crushers:

  1. EZ-Bar Skull Crushers: Using an EZ-bar can offer a more comfortable grip and different hand positions.
  2. Dumbbell Skull Crushers: Provides unilateral movement, allowing each arm to work independently.
  3. Incline/Decline Skull Crushers: Altering the bench angle changes the emphasis on different exercise  parts of the triceps.


1. Are Skull Crushers Safe?

When performed with proper form and appropriate weight, skull crushers are safe. However, it’s crucial to avoid lowering the weight too close to the head to prevent injury.

2. How Often Should I Do Skull Crushers?

The frequency of skull crushers depends on your workout routine and recovery abilities. It’s advisable to include them in your triceps routine 1-2 times a week with adequate rest between sessions.

3. Can Beginners Do Skull Crushers?

Beginners can incorporate skull crushers into their workout routine but should start with lighter weights and focus on perfecting form before advancing to heavier loads.


Skull crushers are a potent exercise for targeting the triceps, offering a pathway to sculpted, stronger arms. Mastering this exercise through proper technique and variations can significantly impact triceps development,

contributing to overall arm strength and aesthetics. When performed with proper form and appropriate weight, skull crushers are safe. However, it’s crucial to avoid lowering the weight too close to the head to prevent injury.

Incorporate skull crushers into your workout regimen with caution, mindfulness of proper form, potent  and progressive overload form maximum gains in triceps development.?

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