When it comes to building powerful triceps, many gym-goers rely on compound movements like bench presses and overhead presses. However, to really carve out those impressive triceps and enhance the muscle definition, you need to incorporate exercises that specifically target the triceps muscles. One such exercise that stands out in this category is the Skull Crusher.
In this article, we will explore how you can build insane triceps by doing skull crushers, a move favored by bodybuilders and fitness enthusiasts alike. We’ll also delve into the benefits, variations, tips, and common mistakes to avoid when performing this exercise.
But before we get started, let’s talk about who Laz Tymoff is and why his approach to triceps training is making waves in the fitness world.
Who is Laz Tymoff?
Laz Tymoff is a well-respected fitness expert and trainer known for his innovative and effective approaches to bodybuilding. He has built a solid reputation for helping athletes and fitness enthusiasts achieve their muscle-building goals through targeted, science-backed strategies. Tymoff has particularly become popular for his training techniques focused on increasing muscle size and strength. His approach emphasizes not just heavy lifting but smart, controlled movements that maximize muscle engagement.
Tymoff’s take on building triceps with skull crushers is one of his key methods, offering insights that have helped many people achieve insane triceps development.
The Anatomy of the Triceps
Before we jump into the mechanics of skull crushers, it’s crucial to understand the muscles you are trying to target. The triceps brachii, commonly known as the triceps, is a large muscle on the back of the upper arm. The triceps have three distinct heads:
- Long Head: The longest part of the triceps that is responsible for overall mass and shape.
- Lateral Head: The outermost part of the triceps, giving the arm a wider and more defined look.
- Medial Head: The inner part of the triceps, which contributes to the “fullness” and definition of the muscle.
Each of these heads can be targeted effectively by different exercises, with skull crushers being a fantastic movement for focusing on the long and lateral heads.
What are Skull Crushers?
Skull crushers, also known as “lying tricep extensions,” are a popular isolation exercise designed to target the triceps. The exercise involves lying on a bench and extending your arms overhead with a barbell or dumbbells. From this starting position, you lower the weight to your forehead (or slightly behind the head) and then extend your arms back to the starting position. This motion primarily works the triceps while also engaging the forearms and shoulders.
The reason skull crushers are so effective at building insane triceps is their ability to fully extend the triceps while providing tension through the entire range of motion. This exercise allows for deep muscle activation and contributes to both strength and hypertrophy (muscle growth).
Why Skull Crushers Are Essential for Triceps Development
Skull crushers are an excellent addition to any triceps workout routine for several reasons:
- Isolating the Triceps: Skull crushers target the triceps without involving other muscle groups as much, allowing for a high level of isolation. This makes them great for focusing on the triceps and increasing muscle definition.
- Increasing Arm Mass: Because skull crushers are typically performed with relatively heavy weights, they are effective for building muscle mass. This makes them a staple exercise for bodybuilders who want to add size to their arms.
- Improving Muscle Definition: If your goal is to improve the definition and aesthetics of your arms, skull crushers are one of the best exercises for creating sculpted, well-defined triceps.
- Versatility: Whether you’re using a barbell, dumbbells, or an EZ curl bar, skull crushers can be performed with a variety of equipment. This versatility makes them easy to incorporate into any workout program.
How to Perform Skull Crushers Correctly
Performing skull crushers with proper form is crucial to avoid injury and maximize effectiveness. Here’s a step-by-step guide to doing the exercise correctly:
Step 1: Set Up Your Equipment
- Start by selecting a barbell, EZ curl bar, or a pair of dumbbells. If you’re new to skull crushers, the EZ curl bar is a great option as it reduces strain on the wrists.
- Lie flat on a bench with your feet firmly planted on the ground. Hold the weight with both hands, arms extended straight up over your chest.
Step 2: Position Your Arms
- Keep your elbows fixed and directly above your shoulders. Your arms should be perpendicular to the floor, and your forearms should be parallel to each other.
Step 3: Lower the Weight
- Slowly lower the weight towards your forehead by bending your elbows. Focus on keeping the upper arms stationary while only the forearms move.
- Lower the weight until your forearms are nearly parallel to the floor or until the weight is a few inches from your forehead.
Step 4: Extend Your Arms
- Press the weight back up by straightening your arms. Avoid locking out your elbows at the top of the movement to keep constant tension on the triceps.
Step 5: Repeat for Desired Reps
- Perform the desired number of repetitions while maintaining control throughout the entire movement. Aim for 3–4 sets of 8–12 reps for optimal hypertrophy.
Common Mistakes to Avoid
Even though skull crushers are an excellent exercise for building triceps, many people make a few common mistakes that can hinder progress or cause injury. Here are some mistakes to avoid:
1. Using Too Much Weight
- One of the most common mistakes is using too much weight, which compromises form. It’s crucial to use a weight that allows you to perform the movement with control and without compromising your form.
2. Elbow Flare
- During the descent, if you let your elbows flare out to the sides, it shifts the emphasis away from the triceps and places undue strain on the shoulder joints. Keep your elbows tucked in and directly above your shoulders.
3. Not Controlling the Descent
- A common error is letting the weight drop too quickly during the lowering phase. This not only reduces the effectiveness of the exercise but also increases the risk of injury. Control the movement on the way down and focus on the stretch in the triceps.
4. Locking Out the Elbows
- Fully locking out the elbows at the top of the movement can take tension off the triceps. Instead, stop just shy of locking your elbows to keep continuous tension on the muscles.
Variations of Skull Crushers
While the traditional skull crusher is a fantastic exercise on its own, adding variety to your routine can help stimulate muscle growth in different ways. Here are a few variations of skull crushers that can keep your workouts fresh and effective:
1. Dumbbell Skull Crushers
- Performing skull crushers with dumbbells allows for a greater range of motion and can help increase muscle activation. Dumbbells also require more stabilizer muscle engagement, making the exercise slightly more challenging.
2. Incline Skull Crushers
- Performing skull crushers on an incline bench shifts the focus more towards the long head of the triceps. This variation provides a different angle of tension and can help target parts of the triceps that are not as emphasized during flat skull crusher’s.
3. Decline Skull Crushers
- A decline bench allows for a deeper stretch in the triceps, increasing the intensity of the exercise. This variation also hits the lateral head of the triceps harder, contributing to overall arm size.
4. EZ Curl Bar Skull Crusher’s
- The EZ curl bar is a popular option for skull crusher’s because the angled grips reduce strain on the wrists and elbows, making the exercise more comfortable while still being effective.
5. Close-Grip Bench Press
- While not a direct variation of skull crusher’s, the close-grip bench press is another excellent triceps exercise that complements skull crusher’s well. It engages the triceps in a slightly different way, contributing to overall triceps development.
Incorporating Skull Crushers into Your Routine
To build insane triceps, skull crusher’s should be part of a comprehensive arm training routine. It’s essential to balance isolation exercises like skull crusher’s with compound movements that engage the triceps. Here’s an example of a triceps-focused workout:
- Close-Grip Bench Press – 3 sets of 8–12 reps
- Skull Crusher’s – 3–4 sets of 8–12 reps
- Triceps Dips – 3 sets to failure
- Overhead Triceps Extensions – 3 sets of 10–12 reps
By combining skull crusher’s with other triceps exercises, you can ensure that you’re hitting all three heads of the triceps and promoting balanced growth.
FAQs
1. How many sets and reps should I do for skull crusher‘s?
For optimal hypertrophy, aim for 3–4 sets of 8–12 reps. Adjust the sets and reps based on your specific training goals.
2. Can skull crusher’s be done every day?
While skull crushers are effective, overtraining can lead to injury. Aim to train triceps 2–3 times per week to allow for adequate recovery.
3. What is the best grip for skull crushers?
A neutral or slightly pronated grip is ideal for maintaining wrist health. The EZ curl bar grip is often preferred due to its wrist-friendly design.
4. Can skull crusher’s cause elbow pain?
Elbow pain can occur if proper form is not maintained or if too much weight is used. Be sure to use a weight you can control and keep your elbows tucked in.
5. Are skull crusher’s better than tricep pushdowns?
Skull crusher’s are great for overall mass and definition, while tricep pushdowns are more effective for isolating the triceps. Both can be combined in a well-rounded triceps workout.
Conclusion
Building insane triceps requires consistency, proper form, and effective exercises that specifically target the triceps. Skull crushers are one of the best isolation exercises for building triceps because they focus on the long and lateral heads of the muscle. With the right form, progressive overload, and smart variations, skull crusher’s can significantly enhance your arm development.
