Skullcrushers are one of the best exercises for building strong and defined triceps. This movement isolates the triceps, helping to add size and strength to the back of the arms. Whether you are a beginner or an advanced lifter, including skullcrushers in your routine can lead to noticeable gains. This exercise can be performed using a barbell, dumbbells, or an EZ curl bar, making it a versatile addition to any workout plan.
Skullcrushers Exercise Instructions
- Set Up the Equipment – Use a flat bench and a barbell, dumbbells, or an EZ curl bar. Lie on your back with your feet flat on the ground.
- Grip and Position – Hold the barbell or dumbbells with a shoulder-width grip and extend your arms straight above your chest.
- Lower the Weight – Slowly bend your elbows, lowering the weight toward your forehead. Keep your elbows steady and pointed toward the ceiling.
- Controlled Movement – Stop just before the weight reaches your forehead or behind your head for a greater range of motion.
- Press Up – Engage your triceps and push the weight back up to the starting position, fully extending your arms.
- Repeat – Perform the desired number of reps while maintaining control and proper form.
Muscles Targeted
Skullcrushers primarily work the triceps brachii, the muscle group located on the back of the upper arm. This movement specifically targets all three heads of the triceps:
- Long Head – Engaged through the full range of motion.
- Lateral Head – Activated during the extension phase.
- Medial Head – Provides stability and control throughout the movement.
Secondary muscles, including the shoulders and forearms, assist in stabilizing the weight, but the primary focus remains on the triceps.
Why Skullcrushers Are Important
Skullcrushers are essential for anyone looking to develop stronger, more defined arms. This exercise isolates the triceps, making it highly effective for muscle growth. Strengthening the triceps improves pressing power in movements such as the bench press and overhead press. Additionally, having well-developed triceps helps with everyday functional movements that require pushing and lifting.
Tips and Things to Avoid
Tips for Better Performance
- Use a controlled movement – Avoid rushing through reps to maintain proper form.
- Keep elbows in place – Prevent them from flaring out to avoid unnecessary shoulder strain.
- Experiment with different equipment – Try dumbbells, an EZ curl bar, or a cable machine to find the most comfortable variation.
- Breathe properly – Inhale as you lower the weight and exhale as you press up.
Common Mistakes to Avoid
- Using too much weight – Start with a moderate weight to maintain control and avoid injury.
- Dropping the weight too fast – This can lead to poor form and potential injury.
- Arching your back – Keep your back flat on the bench to maintain stability.
- Not extending fully – Ensure you lock out your elbows at the top of each rep for maximum triceps activation.
Reps and Sets
| Experience Level | Sets | Reps |
|---|---|---|
| Beginner | 3 | 10-12 |
| Intermediate | 3-4 | 8-10 |
| Advanced | 4-5 | 6-8 |
Other Exercises to Use
Skullcrushers are excellent for building triceps, but combining them with other movements can lead to even better results. Consider adding these exercises to your routine:
- Close-Grip Bench Press – Engages the triceps and chest.
- Triceps Dips – A bodyweight movement that increases strength and endurance.
- Overhead Triceps Extensions – Helps target the long head of the triceps.
- Cable Pushdowns – Provides constant tension on the triceps for muscle growth.
- Diamond Push-Ups – A great bodyweight alternative to skullcrushers.
Final Thoughts about Skullcrushers
Skullcrushers are a powerful exercise for developing strong and well-defined triceps. They enhance upper body strength and improve performance in other pressing exercises. By following proper form and avoiding common mistakes, you can maximize results while reducing the risk of injury. Adding skullcrushers to your routine, along with other triceps exercises, ensures balanced arm development and increased overall strength.
Frequently Asked Questions about Skullcrushers
1. Are skullcrushers bad for the elbows?
If performed with proper form and moderate weight, skullcrushers are safe. If you experience discomfort, try using an EZ curl bar or dumbbells for a more natural wrist position.
2. Should I do skullcrushers with a barbell or dumbbells?
Both options work well. A barbell allows heavier loading, while dumbbells provide a greater range of motion and reduce joint strain.
3. How often should I do skullcrushers?
Include them 1-2 times per week as part of your triceps or upper body workout routine.
4. Can beginners do skullcrushers?
Yes, beginners can perform skullcrushers using light weights and proper form to build strength gradually.
5. Do skullcrushers build mass or definition?
Skullcrushers primarily help with muscle growth and strength. If combined with a proper diet and training program, they contribute to both mass and definition.
