- skull crushers are triceps extensions in a lying position; this is an isolation exercise that develops the triceps muscle group in the back of the upper arm.
The name "skull crushers" literally means "breaks skull”Because, if you perform the exercise without the correct form, you risk endangering the skull.
Index
Skull crushers execution
- Lie on your stomach on one flat bench (the whole body must rest on the bench, except the lower part of the legs)
- Keep your knees bent and feet flat on the floor
- The arms are extended above the chest, the elbows are shoulder-width apart, and both hands hold the end of a dumbbell
- Flex the elbows and lower the weight towards the top of the head
- The upper arms must remain perpendicular to the body to maintain tension on the triceps and not on the shoulders
- Continue to lower the weight behind the head; the bottom of the dumbbell should be in line with the top of the bench
- Rise up bringing your weight over your chest to the starting position.
It's possible perform skull crushers with only one dumbbell in both hands or, if you want to lift more weight, you can use two dumbbells, one in each hand.
Benefits skull crushers
Skull crushers are a pushing exercise that isolates the triceps brachialis, making it work from the elbow up to latissimus muscle backs of the back.
The brachial triceps it is divided into three parts, which can be hit by performing different variations of tricep extensions while lying down.
This exercise can be used for correct triceps imbalances, such as rehabilitation from a accident or as part of a common workout routine bodybuilding.
The triceps are used for both pushing and pulling movements, so strengthening them makes it easier for you to perform everyday tasks like pushing a loaded shopping cart and pulling up the sheets when making the bed.
Skull crushers variants
There are several forms of triceps extension:
- Skull crushers on the floor: if you do not have a bench, you can perform this exercise lying on the floor; you just have to be careful when carrying the weight behind your head because it will touch the floor sooner than doing it on the bench
- Skull crushers with barbell: you can use a barbell instead of dumbbells, but this involves a greater strain on the wrists and must be taken into account
- Skull crushers lying down with tilt: it is possible to perform the exercise on an incline bench; this affects different areas of the triceps compared to the extended version.
Common mistakes
Beware of these errors:
- Loose handle: keep one pinch (made with three fingers) firmly on the handlebar or barbell to prevent it from accidentally slipping
- Lower the weight towards your face: the weight must be lowered behind the head
- Lifting too fast: doing the exercise slowly allows for greater weight control and reduces the risk of injury.
And you, have you ever included skull crushers in your workout routines? Let us know in the comments and remember to follow us on our telegram channel
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