Skullcrusher
Overview of the exercise
The skullcrusher is a powerful triceps exercise that is designed to target the triceps muscles and help you build strength, power, and definition. This exercise is performed by lying flat on a bench with your hands holding a barbell or dumbbells and lowering the weight down towards your forehead, then pressing back up to the starting position.
The name “skullcrusher” may sound intimidating, but with proper form and control, it can be a highly effective and safe exercise for strengthening the triceps. With regular practice, you can expect to see improvements in arm size, definition, and overall upper body strength. Whether you are a seasoned weightlifter or just starting out, the skullcrusher is a great exercise to add to your triceps workout routine.
Exercise Profile:
Muscle Group Targeted: Triceps
Equipment: Barbell
Mechanics: Isolation
Experience Level: Beginner / Intermediate
Secondary Muscles hit: Forearms
Instructions:
Instructions for the Skullcrusher Exercise:
- Set up the bench: Start by positioning a flat bench in front of a barbell or a set of dumbbells.
- Lie down on the bench: Lie down on the bench, keeping your back flat and feet firmly planted on the floor.
- Grasp the barbell or dumbbells: Grasp the barbell with both hands or hold a dumbbell in each hand, using an overhand grip that is just wider than shoulder-width apart.
- Raise the weight: With arms extended straight up, raise the weight above your forehead. This is the starting position for the exercise.
- Lower the weight: Slowly lower the weight towards your forehead, keeping your elbows close to your head. Your arms should form a 90-degree angle at the bottom of the movement.
- Push the weight back up: Once you have reached the bottom of the movement, push the weight back up to the starting position, keeping your arms straight and your back flat on the bench.
Skullcrusher Tips
Tips for the Skullcrusher Exercise:
- Keep your form correct: To avoid injury, it is crucial to maintain proper form throughout the exercise. Keep your elbows close to your head and your back flat on the bench.
- Control the movement: Move the weight slowly and with control, focusing on the triceps muscles. Avoid using momentum to push the weight up.
- Gradually increase weight: As you become stronger, gradually increase the weight you use to challenge your muscles.
- Focus on the triceps: When performing the exercise, focus on contracting the triceps muscles to get the most out of each rep.
- Use a spotter: If you are using heavy weights, consider using a spotter for added safety.
- Avoid locking out the elbows: To avoid injury, avoid locking out your elbows at the top of the movement.
