The Complete Guide to the Skull Crusher: Mastering Form, Exploring Variations, and Avoiding Mistakes

The skull crusher is a popular exercise for targeting the triceps, but it can be tricky to master proper form and avoid common mistakes. In this complete guide, we’ll cover everything you need to know to master the skull crusher and take your upper body training to the next level.

Mastering skull crusher form

• First, let’s start with the basics. The skull crusher is an exercise that targets the triceps, specifically the long head of the triceps.
• To perform the exercise, you’ll need a barbell, EZ bar, or dumbbell.
• Start by lying on a flat bench with your feet flat on the floor, and hold the weight with both hands with your palms facing upwards.
• Lower the weight towards your forehead by bending your elbows, and then press the weight back up to the starting position.

Repeat for the desired number of reps.

One of the key things to keep in mind when performing the skull crusher is to maintain proper form. This means keeping your elbows close to your body and not flaring them out, keeping your shoulders down and away from your ears, and keeping your back flat on the bench. These will help to minimize stress on your shoulders and maximize the effectiveness of the exercise.

Common Mistakes

• A common mistake that people make when performing the skull crusher is using too much weight. This can lead to poor form and even injury.
• It’s important to start with a weight that you can comfortably perform for 8-12 reps and gradually increase as you build strength.
• Another issue that can arise is a lack of full range of motion. This happens when the weight is not lowered all the way to your forehead, or when the weight is not pressed all the way up to the starting position.
• To avoid this, it is important to focus on maintaining proper form and using a weight that allows you to perform the exercise through a full range of motion.

Also read, back and bi’s workout

In addition to these tips, there are also several variations of the skull crusher that you can try to add variety to your workout and target the triceps in different ways.

Variations

• One popular variation is the close grip bench press, which involves performing the exercise with your hands close together. This variation places more emphasis on the inner head of the triceps.
• Another variation is the lying dumbbell triceps extension, which is done with a dumbbell in each hand and it targets the outer head of the triceps.

Conclusion

In conclusion, the skull crusher is a great exercise for targeting the triceps, but it’s important to master proper form and avoid common mistakes to avoid injury and get the most out of the exercise. By following these tips, you’ll be well on your way to mastering the skull crusher and taking your upper body training to the next level. Remember to keep your form in check, use proper weight, and explore different variations of the exercise.

sources-

1. Boehler B, Porcari JP, Kline D, Hendrix R, Foster C, Anders M. ACE-sponsored research: Best triceps exercises. American Council on Exercise.
2. Borges E, Mezêncio B, Pinho J, Soncin R, Barbosa J. Resistance training acute session: pectoralis major, latissimus dorsi and triceps brachii electromyographic activity. J Phys Ed Sport. 2018;2018(02):648-653. doi:10.7752/jpes.2018.02095