Build insane triceps by doing skull crushers - laz - tymoff

Build insane triceps by doing skull crushers – laz – tymoff


Build insane triceps by doing skull crushers – laz – tymoff, If you’re on a quest for massive, well-defined triceps, you need a workout that targets this muscle group effectively. One such exercise that has stood the test of time is the skull crusher. Often underrated, skull crushers are a potent triceps builder that can help you achieve those muscular arms you’ve always dreamed of. In this comprehensive guide, we’ll delve into the mechanics of skull crushers, the benefits they offer, how to perform them correctly, variations to keep your workouts fresh, and tips to maximize your gains.

The Anatomy of the Triceps

Before diving into the specifics of skull crushers, it’s crucial to understand the anatomy of the triceps brachii. The triceps is a three-headed muscle located at the back of your upper arm. These three heads are:

  1. Long Head: Runs along the back of the arm and attaches to the scapula.
  2. Lateral Head: Situated on the outer side of the humerus.
  3. Medial Head: Lies deeper in the arm, beneath the long and lateral heads.

Each head of the triceps plays a role in extending the elbow and assisting in shoulder movements. For comprehensive triceps development, it’s important to target all three heads, which skull crushers do effectively.

What are Skull Crushers?

Skull crushers, also known as lying triceps extensions, are an isolation exercise targeting the triceps. The name “skull crusher” might sound intimidating, but it simply refers to the motion of lowering the weight towards your forehead or skull during the exercise.

Benefits of Skull Crushers

  1. Isolation of the Triceps: Skull crushers isolate the triceps, allowing for focused muscle engagement without significant involvement of other muscle groups.
  2. Increased Triceps Strength: Regularly performing skull crushers can lead to significant strength gains in the triceps.
  3. Enhanced Arm Aesthetics: Well-developed triceps contribute to the overall appearance of the arms, creating a balanced and muscular look.
  4. Versatility: Skull crushers can be performed with various equipment, such as dumbbells, barbells, or EZ curl bars, and offer numerous variations.

How to Perform Skull Crushers

Equipment Needed

  • Flat Bench: A stable surface to lie on.
  • Barbell or Dumbbells: Choose according to your preference and comfort.
  • EZ Curl Bar: This bar’s design reduces stress on the wrists.

Step-by-Step Guide

  1. Starting Position:
    • Lie flat on a bench with your feet firmly planted on the ground.
    • Hold the barbell or dumbbells with an overhand grip, arms fully extended above your chest.
    • Keep your elbows shoulder-width apart and slightly bent to reduce joint strain.
  2. Lowering Phase:
    • Inhale and slowly lower the weight towards your forehead.
    • Keep your upper arms stationary and focus on bending your elbows.
    • Lower the weight until your forearms are perpendicular to the floor.
  3. Lifting Phase:
    • Exhale and extend your elbows to lift the weight back to the starting position.
    • Ensure your upper arms remain stationary throughout the movement.
    • Squeeze your triceps at the top of the movement for maximum contraction.
  4. Repetitions and Sets:
    • Aim for 3-4 sets of 8-12 repetitions, depending on your training goals.

Common Mistakes to Avoid

  1. Flaring Elbows: Keep your elbows close to prevent undue stress on the shoulder joints and to maximize triceps engagement.
  2. Excessive Weight: Using too much weight can compromise form and increase the risk of injury. Focus on proper technique over heavy loads.
  3. Inadequate Range of Motion: Lower the weight fully to achieve a deep stretch in the triceps and enhance muscle activation.
  4. Speeding Through Reps: Perform the exercise in a controlled manner, emphasizing both the eccentric (lowering) and concentric (lifting) phases.

Variations of Skull Crushers

To keep your triceps workouts dynamic and effective, incorporate different variations of skull crushers:

  1. Dumbbell Skull Crushers:
    • Use dumbbells instead of a barbell to allow for a greater range of motion and independent arm movement.
    • This variation can help address muscle imbalances.
  2. EZ Curl Bar Skull Crushers:
    • The EZ curl bar’s angled grip reduces wrist strain and can provide a more comfortable grip.
    • This variation is ideal for those with wrist issues.
  3. Incline Skull Crushers:
    • Perform skull crushers on an incline bench to target the triceps from a different angle.
    • This variation emphasizes the long head of the triceps.
  4. Decline Skull Crushers:
    • Use a decline bench to place greater emphasis on the lateral and medial heads of the triceps.
    • This variation also engages the core more due to the decline angle.
  5. Cable Skull Crushers:
    • Attach a straight bar or rope to a low pulley on a cable machine.
    • This variation provides constant tension on the triceps throughout the movement.

Integrating Skull Crushers into Your Workout Routine

To maximize the benefits of skull crushers, integrate them strategically into your workout routine:

  1. Triceps-Focused Workouts:
    • Include skull crushers as a primary exercise in your triceps workout.
    • Pair them with other triceps exercises like tricep dips, close-grip bench press, and tricep pushdowns.
  2. Upper Body Workouts:
    • Add skull crushers to your upper body workout routine to ensure balanced arm development.
    • Perform them after compound exercises like bench press or overhead press.
  3. Push Days:
    • Incorporate skull crushers into your push day routine, which focuses on chest, shoulders, and triceps.
    • This ensures comprehensive development of the pushing muscles.

Tips for Maximizing Triceps Growth

  1. Progressive Overload:
    • Gradually increase the weight you lift to continuously challenge your triceps.
    • Keep track of your progress and aim to lift heavier weights over time.
  2. Proper Nutrition:
    • Consume a balanced diet rich in protein to support muscle growth and recovery.
    • Aim for 1.2-2.0 grams of protein per kilogram of body weight daily.
  3. Adequate Rest:
    • Allow your triceps to recover by incorporating rest days into your routine.
    • Aim for at least 48 hours of rest between triceps-focused workouts.
  4. Variation:
    • Regularly change your triceps exercises to prevent plateaus and keep your muscles guessing.
    • Incorporate different skull crusher variations and other triceps exercises.
  5. Focus on Form:
    • Prioritize proper form over heavy weights to avoid injury and ensure effective muscle engagement.
    • Use controlled movements and avoid using momentum to lift the weight.


Skull crushers are a powerful exercise for building impressive triceps. By incorporating them into your workout routine, maintaining proper form, and progressively challenging your muscles, you can achieve significant triceps growth. Remember to vary your exercises, focus on nutrition and recovery, and stay consistent with your training. With dedication and effort, you’ll be well on your way to developing insane triceps that turn heads both in and out of the gym.

Additional Resources

  1. Triceps Anatomy:
    • Understand the detailed anatomy of the triceps for better muscle engagement.
    • Refer to anatomy textbooks or online resources for in-depth knowledge.
  2. Workout Plans:
    • Explore various triceps-focused workout plans available online.
    • Customize these plans to suit your fitness level and goals.
  3. Nutrition Guides:
    • Consult nutrition guides to optimize your diet for muscle growth.
    • Consider speaking to a nutritionist for personalized advice.


  1. Strength Training Books:
    • Books like “Strength Training Anatomy” by Frederic Delavier provide valuable insights into muscle engagement during exercises.
  2. Fitness Websites:
    • Websites such as and T-Nation offer articles and videos on triceps training and exercise variations.
  3. YouTube Channels:
    • Fitness channels like Jeff Nippard and Athlean-X provide visual demonstrations and tips for proper exercise form.

By following this comprehensive guide, you can effectively target your triceps with skull crushers and work towards building the impressive arm muscles you’ve always desired. Stay committed, train smart, and enjoy the journey to stronger, more defined triceps.