Achieve Incredible Triceps with Skull Crushers According to Laz and Tymoff
Skull Crusher for Triceps If you want an impressive set of tricep muscles, one exercise to consider is the skull crusher. Few moves target the triceps as effectively as this powerhouse, and when done consistently it can help you build definition that will show even with your sleeves down. Here we work deep in the skull crusher – discussing its benefits, perfect form, variations and how to integrate it for maximum gains within your workout routine.
The Power of Skull Crushers
Skull Crusher 101
Also called lying triceps extensions, the skull crusher is a pushing exercise that works your triceps brachii. This movement is basically bringing a weight from the top of your head down to just overhead above your forehead and then pushing up on any elbow action phase where you bring it back up. The skullcrusher is a safe and effective movement, which means you probably should be doing it.
Benefits of Skull Crushers
Benefits of Skull Crushers Below are the benefits you stand to gain if skull crushers form part of your strength training routine.
Tricep Isolation: Skull crushers are a triceps-specific movement and an ideal exercise to develop the muscles of the upper-arm.
Stronger Elbows: The exercise helps in strengthening the muscles supporting the elbow joints and subsequently, prevents potential injury risks.
Variety: Skull crushers can be done in a variety of ways with different equipment such as dumbbells, barbell and cables – so you are able to change up the workout every now end then.
Mastering Proper Form
How to Skull Crushers with Proper Form
Performing skull crushers with perfect form is key to preventing serious injury. Here’s a step-by-step guide:
Staring Point: laying on bench position feet flat to the floor” Grab the weight with a close overhand grip and hold it above you at full extension, so that your arms are straight.
Lowering the Weight: Bend your elbows and pull the weight down towards your forehead while keeping upper arms in place. Your arms should be kept close to your sides with the elbows pointing forward and in at all times while keeping them perpendicular to the floor.
Almost there… With the weight just above your forehead, hold for a split second then extend your arms using the back of them to raise it back up in starting position Remember to complete the lift with a full contraction of your triceps.
Perform the number of desired repetitions that you are targeting, but importantly by being in control and with good form throughout each repetition.
Common Mistakes to Avoid
Skull crushers are not immune to the fitness faux-pas. Here are some most common ones that you should be aware of:
Elbows out: Allowing your elbows to stick backwards instead of pointing straight reduces the leverage in this part and puts extra pressure on the shoulder. Keep them tucked in.
Executing the Lift With Very Heavy Weight: this one is self-explanatory, too heavy a weight could mean you are risking sacrificing form and that also puts your body in more harmful positions. Begin with a weight you can handle and increase from there.
Poor Form: not properly executing bodyweight squats can cause you to rush through them when instead they should be slow and controlled. Slow, focused movements are the key.
Ways to Shake up Your Routine
Dumbbell Skull Crushers
Performing skull crushers with dumbbells will take this exercise to an all new level as they have a fuller range of motion and force more stabilization. This helps balance muscles and the movements between them.
Execution: Lie on a bench with one dumbbell in each hand. So you would do the same thing as with the barbell skullcrushers, but your palms will face each other. Opting for this neutral grip may help ensure your wrists and elbows fare better.
Incline Skull Crushers
Moving the exercise to an incline bench will change the angle and shift a lot more of focus on different muscle fibers in your triceps.
How to Do: Put an incline bench on 30-45 degrees angle. Do the skull crusher with a barbell or dumbbells lying back (with elbows near ears) and following all form cues of that flat bench variation.
Cable Skull Crushers
The ability to have constant tension througout-the-whole-damned-movement is one of the best ways to get in muscle and strength building cry Mode: Ghost Protocol (in his own way) – making cable skull crushers a good choice.
How to do it: Attach a straight bar on the lower part of pulleys given in cable machine. Use the machine to your front with a bench and grab the bar, perform skull crushers as you would any other time-this time enjoying consistently loaded resistance on the cable.
How to do Skull Crushers in Your Routine
Triceps Workout Plan Design
In order to reap all the benefits of running with scissors, it’s imperative that you integrate them along with other dangerous triceps exercises. Here’s a sample routine:
Warm-up – Always do a warmup to loosen up your muscles and joints.
Skull Crushers 3X8-12
Triceps Dips: 3 x 10-15
Overhead Triceps Extension: 3 x 12-15
Exercise 2: Close-Grip Bench Press, work up to a heavy set of 8-10 reps X3
Frequency and Recovery
And hitting up the triceps with some work 2-3 times per week is generally enough for most lifters. Include at least 48 hours of recovery time between triceps training to allow your muscles proper rest and help prevent overtraining.
Tips for Success
Progressive Overload
As with all exercises, limit strength increases by lifting heavier weights and / or doing more repetitions in your skull crusher workouts. This concept of progressive overload is a staple in strength and muscle building.
Listen to Your Body
But knowing when to push and hen too listen can prevent going overboard with tiredness. If any pain, not muscle fatigue stop exercise and seek advise of a fitness professional if at all.
Combine with a Balanced Diet
Whether you want to increase muscle size, strength or the ability for growth – exercise simply is not enough. Please be sure to eat for your goals and consume a diet rich in protein, good fats, and complex carbs.
Conclusion
Skull crushers are a top anti-extension movement to kick some serious tricep ass. Understanding the correct form, trying out variations and including them in your overall workout routine can take you a long way on your strength training journey. Great advice is to always place safety at the top, pay attention to your body and be consistent in other regards if you want the best results. Embrace the grind and feel those triceps grow on each rep of a skull crusher.
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