Skull crushers might sound scary, but they are one of the best exercises you can perform if you want bigger triceps. In this Q&A, we’ll give you the lowdown on everything you need to know about skull crushers, how to perform them and the different variations.

What is a Skull Crusher?

Skull crushers are a single-joint movement that work the triceps. They are usually performed with an EZ Curl Bar and weight plates, but can be performed with other pieces of exercise equipment depending on what you have available in your home gym.

Whether you’re a professional bodybuilder or you’re a beginner looking to improve muscular definition, skull crushers should be included in your workout if you’re looking to maximise triceps gains.

How To Do Skull Crushers

To perform a skull crusher, lie on a bench, holding an EZ curl bar with a neutral grip and your hands shoulder-width apart. Extend your arms straight up and then allow your arms to shift backwards slightly towards your head. This increases the stretch in your triceps.

Lower the barbell toward your forehead by bending your elbows, keeping upper arms stationary. Aim for a controlled descent, stopping either at your forehead or just below.

Reverse the movement by extending your elbows, pushing the weight back up. Breathe in as you lower the weight and exhale as you lift. Maintain proper form, engage your triceps, and start with a manageable weight, gradually increasing the resistance.

How Heavy Should I Do Skull Crushers?

The term ‘skull crusher’ makes it sounds like a dangerous exercise, however this type of triceps extension is a safe movement to execute as long as you take the right precautions. Because the weight is being moved overhead, it’s important that you don’t load too heavy, you want to ensure that you’re in complete control of the movement.

If you want to test a heavier weight, or include forced reps to take your set to failure then make sure you use a spotter for an extra safety measure.

Should Skull Crushers Go Behind The Head?

If you want to maximise the stretch in your triceps and increase your range of motion, then the weight should go behind the head. However, it’s important that you maintain control throughout the movement. Skull crushers require mobility in the triceps and shoulders and rushing could increase the risk of injury.

What is the Difference Between a Skull Crusher and a Triceps Extension

The terms "skull crusher" and "triceps extension" are often used interchangeably, but they can refer to slightly different exercises. Both exercises target the triceps muscles, but the execution may vary. A skull crusher, also known as a lying triceps extension, is typically performed on a bench with your back flat. You flex and extend the elbows to create extension at the triceps.

On the other hand, the term "triceps extension" is more generic and can refer to various exercises that target the triceps. Tricep extensions can include overhead tricep extensions, cable tricep pushdowns, or any movement where you extend your elbow against resistance to work the triceps. While skull crushers are a specific type of triceps extension, not all tricep extensions involve lying on a bench or lowering the weight toward the forehead.

What Muscles Do Skull Crushers Work?

Skull crushers are particularly effective at isolating and targeting the triceps, making them a popular exercise for triceps strength and hypertrophy. Additionally, the exercise engages the muscles of the shoulder and chest to a lesser extent, as they provide stability during the movement.

What Part of the Triceps Do Skull Crushers Work?

Skull crushers primarily target the triceps brachii, which is a three-headed muscle located at the back of the upper arm. The three heads of the triceps are:

Lateral Head - This is the outer head of the triceps and is responsible for the horseshoe shape often associated with well-developed triceps.

Medial Head - Situated beneath the lateral head, the medial head contributes to the overall mass and shape of the triceps.

Long Head - The long head runs along the back of the arm and is involved in shoulder extension as well as elbow extension.

Are Skull Crushers Bad For The Elbows?

Skull crushers, when performed with proper form and appropriate weight, are safe for the elbows. However, the risk of strain or discomfort can occur, especially if executed improperly or with excessive weight.

To minimise potential issues, avoid overextension at the top, use a weight that allows proper form and keep your elbows tight to your body, avoid flaring.

What Are Some Skull Crusher Variations?

Skull crushers can be adapted and varied to target the triceps muscles from different angles and provide variety to your training routine. Here are some popular skull crusher variations -

Straight Barbell Skull Crushers

The traditional skull crusher involves using a barbell. Lie on a bench, hold the barbell with an overhand grip, and lower it toward your forehead.

Dumbbell Skull Crushers

Instead of a barbell, use Dumbbells for skull crushers. This allows for greater freedom of movement and can help address muscle imbalances.

EZ Curl Bar Skull Crushers

An EZ bar is a curved bar that can be more comfortable on the wrists than a traditional barbell. Perform skull crushers using an EZ bar for a slightly different feel.

Incline Skull Crushers

Perform skull crushers on an inclined Adjustable Weight Bench to emphasise the long head of the triceps. This variation puts more stretch on the muscle during the movement.

Decline Skull Crushers

Alternative to incline, you can perform skull crushers on a decline bench to place the emphasis on the lateral head of the triceps.

Cable Skull Crushers

Use a Cable Machine with a straight or rope attachment for skull crushers. This provides constant tension on the triceps throughout the exercise.

Single Arm Skull Crushers

Perform skull crushers with one arm at a time to address any muscle imbalances. This variation also engages your core for stability.

Floor Skull Crushers

Perform a skull crusher with any of the above weights, but instead of using a bench, lie on the floor. This is useful if you don’t have access to a bench in your home gym.

Remember, to perform a skull crusher, you must be lying down and lowering the weight towards your forehead. A seated or standing adaptation is not a skull crusher, but another triceps extension variation. 

Incorporating skull crushers into your workout routine can effectively target the triceps, promoting strength and muscle development. Remember to prioritise proper form, gradually increase weights, and listen to your body. With consistency, skull crushers can be a valuable addition to your exercise library to build stronger arms.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength