Alternatives
- Tricep Overhead Extension
- Kettlebell Tricep Kickbacks
- Banded Tricep Pushdowns
Summary
Skull crushers are a tricep-isolating exercise performed lying on a bench or the floor. They focus on the long head of the triceps, delivering excellent muscle-building results when performed with proper form.
Benefits of the Skull Crusher
- Targets all three heads of the triceps
- Ideal for adding mass and strength
- Great dumbbell or barbell alternative
- Works through a deep range of motion
- Complements chest pressing movements
Skull Crusher Muscles Worked
- Primary: Triceps Brachii
- Secondary: Core (stabiliser), Forearms
Instructions
- Lie on your back on a bench or floor, holding dumbbells or a bar
- Extend your arms straight above your chest
- Bend elbows to lower the weight toward your forehead or behind your head
- Keep elbows stationary and close together
- Extend arms to press the weight back to the top
- Avoid moving the upper arms
- Repeat for the desired number of reps
Common Mistakes
- Letting elbows flare wide
- Moving the upper arms instead of hinging at the elbows
- Lowering the weight too fast
- Bending the wrists
- Not fully extending the arms