Skull Crushers
Starting Posture
To begin the skull crusher exercise, lie flat on a bench with your feet planted on the ground. Hold a dumbbell in each hand with your arms extended straight up towards the ceiling, palms facing each other.
How to Exercise
Slowly bend your elbows, lowering the dumbbells towards your forehead. Keep your upper arms stationary and elbows pointed up throughout the movement. Once the dumbbells are near your forehead, extend your elbows to return to the starting position. Perform 3-4 sets of 10-15 repetitions.
Breath Control
Exhale as you extend your arms and inhale as you lower the dumbbells towards your forehead. Maintain a steady breath throughout the exercise.
Common errors
Common mistakes include using too much weight, allowing the elbows to flare out to the sides, or arching the back excessively. Focus on proper form and control throughout the exercise to maximize tricep activation.
Weights
Dumbbells are typically used for skull crushers, but you can also perform this exercise with a barbell, EZ-bar, or cable machine. Choose a weight that allows you to complete the desired number of repetitions with proper form.
Grips
For skull crushers, a neutral grip (palms facing each other) is often used to target the triceps effectively. Experiment with different grip widths and angles to find the variation that works best for you.
Variations
Variations of skull crushers include incline skull crushers, decline skull crushers, close grip skull crushers, and seated skull crushers. Each variation targets the triceps from a slightly different angle to keep your workouts challenging and effective.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Ensure that your elbows stay pointed up throughout the movement to properly target the triceps. Use a moderate weight that challenges you without compromising form. If you experience any elbow pain, reduce the weight or consult with a fitness professional for guidance.
Cautions
Avoid locking out your elbows at the top of the movement to prevent strain on the joints. Keep your core engaged and back flat on the bench to maintain stability. If you have any shoulder or elbow issues, consider performing skull crushers with a neutral grip barbell or using an EZ-bar to reduce stress on the joints.