build insane triceps by doing skull crushers – laz – tymoff

When it comes to developing well-defined, powerful arms, attention to the triceps is key. The triceps muscle comprises a significant portion of the upper arm and plays a crucial role in various pushing movements. One exercise that stands out in targeting this muscle group is the skull crusher.

What Are Skull Crushers?

Skull crushers, also known as lying triceps extensions, are a strength-training exercise primarily focusing on the triceps muscles. The exercise typically involves lying on a bench with a weight held directly above the face (hence the name “skull crusher”), then lowering the weight towards the forehead by bending the elbows. The movement isolates the triceps, making it an efficient exercise for building strength and muscle mass in this area.

Build insane triceps by doing skull crushers - laz - tymoff | Tech Behind It

Why Skull Crushers for Triceps Growth?

  1. Isolation: Skull crushers specifically target the triceps without engaging other muscle groups excessively. This isolation allows for concentrated stress on the triceps, promoting muscle hypertrophy.
  2. Range of Motion: The exercise involves a considerable range of motion at the elbow joint, ensuring maximum muscle activation throughout the movement.
  3. Variety of Equipment: Whether using a barbell, dumbbells, or an EZ-curl bar, skull crushers can be performed with various equipment, catering to different preferences and fitness levels.
  4. Versatility: They can be easily integrated into different workout routines, such as upper body workouts or arm-specific days, allowing for flexibility in training regimens.
How to Build Offensively Large (and Strong) Triceps With Skull Crushers | BarBend

Execution and Technique

Proper execution of skull crushers is crucial to avoid injury and maximize their effectiveness:

  1. Positioning: Lie flat on a bench, holding the weight (barbell, dumbbells, or EZ-curl bar) directly above the chest with arms extended.
  2. Movement: Lower the weight by bending at the elbows while keeping the upper arms stationary. The weight should be lowered towards the forehead or slightly behind the head without touching it.
  3. Extension: Push the weight back up to the starting position by extending the elbows, maintaining control throughout the movement.
  4. Breathing and Form: Exhale as you extend the arms and inhale as you lower the weight. Ensure a controlled movement throughout, avoiding jerking or using momentum.

Tips for Effective Skull Crushers

  • Start with a lighter weight to master the form and gradually increase the load as you gain strength.
  • Use a spotter if lifting heavier weights to ensure safety and proper form.
  • Experiment with different hand positions or equipment variations to target different parts of the triceps.
5 Simple Ways to Grow Your Triceps Faster - Muscle & Fitness

Safety Precautions

  • Always warm up before starting your workout routine to prevent injury.
  • Focus on maintaining control throughout the exercise to avoid strain on the elbows or wrists.
  • Consult a fitness professional or trainer if you have any concerns or pre-existing conditions that might affect your ability to perform skull crushers safely.


Incorporating skull crushers into your workout routine can be an effective way to build impressive triceps strength and size. However, like any exercise, it’s crucial to perform them with proper form, gradually increase intensity, and prioritize safety. When executed correctly, skull crushers can be a valuable addition to your arm-training regimen, contributing significantly to overall upper body strength and aesthetics.

Remember, consistency and a balanced workout routine are key to achieving your fitness goals. Always listen to your body, give it adequate rest, and pair your exercises with proper nutrition for optimal results.

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