Build insane triceps by doing skull crushers – laz – tymoff

Are you looking to build massive, well-defined triceps that make your arms pop? If so, you’ve come to the right place.

As someone with years of experience in strength training, I’ve discovered that one exercise stands out above the rest for targeting and growing your triceps: the skull crusher.

In this guide, I’ll walk you through everything you need about skull crushers, why they are so effective, and how to perform them correctly for maximum gains.

What Are Skull Crushers?

Skull crushers, also known as lying triceps extensions, are a powerful isolation exercise that targets the triceps brachii.

This exercise involves lowering a weight from an extended position above your head towards your forehead or just behind your head, then extending your arms back to the starting position.

Despite the intimidating name, when done correctly, skull crushers are safe and incredibly effective for building tricep mass and strength.

Benefits of Skull Crushers

1. Targeted Triceps Activation

Skull crushers specifically isolate the triceps, allowing for maximum muscle activation. This means that your triceps are doing most of the work, leading to better muscle growth and strength development.

2. Versatility

Skull crushers can be performed with various equipment, including barbells, dumbbells, and EZ curl bars. This versatility makes them a great addition to any workout routine, whether you’re at the gym or working out at home.

3. Improved Elbow Stability

Regularly performing skull crushers can help improve the stability and strength of your elbow joints, reducing the risk of injury during other upper body exercises.

How to Perform Skull Crushers Correctly

To get the most out of skull crushers and avoid injury, it’s crucial to perform them with proper form. Here’s a step-by-step guide:

Step 1: Setup

• Lie on a flat bench with your feet firmly planted on the ground.
• Hold your chosen weight (barbell, dumbbells, or EZ curl bar) with an overhand grip.
• Extend your arms straight up, so the weight is directly above your chest.

Step 2: Lower the Weight

• Keeping your upper arms stationary, bend your elbows to slowly lower the weight towards your forehead or just behind your head.
• Ensure your elbows stay in, pointing towards the ceiling, to maintain tension on the triceps.

Step 3: Extend the Arms

• Once the weight is close to your head, reverse the movement by extending your elbows, pushing the weight back to the starting position.
• Focus on using your triceps to lift the weight, rather than your shoulders or chest.

Common Mistakes to Avoid

• Flaring Elbows: Keep your elbows tucked in to ensure maximum triceps activation.
• Using Too Much Weight: Start with a manageable weight to maintain control and proper form.
• Rushing the Movement: Perform each rep slowly and with control to fully engage the triceps.

Variations of Skull Crushers

1. Single-Arm Skull Crushers

Performing skull crushers one arm at a time can help identify and correct muscle imbalances.

2. Incline Skull Crushers

Using an incline bench changes the angle of the exercise, providing a new challenge and engaging the triceps differently.

3. Cable Skull Crushers

Using a cable machine adds constant tension throughout the movement, which can be beneficial for muscle growth.

Integrating Skull Crushers Into Your Routine

To see the best results, incorporate skull crushers into your triceps workout 2-3 times per week. Pair them with other compound exercises like bench presses and dips to ensure balanced arm development. Here’s a sample triceps workout:

1. Bench Press: 3 sets of 8-10 reps
2. Dips: 3 sets of 8-12 reps
3. Skull Crushers: 3 sets of 10-12 reps
4. Tricep Pushdowns: 3 sets of 12-15 reps

Conclusion

Skull crushers are an excellent exercise for anyone looking to build bigger, stronger triceps. By performing them with proper form and integrating them into a balanced workout routine, you’ll be well on your way to achieving the impressive arm development you desire. Give skull crushers a try, and watch your triceps grow!

Remember, consistency is key. Keep pushing yourself, and those insane triceps will be yours before you know it!