Build Insane Triceps by Doing Skull Crushers – Laz – Tymoff
Triceps are one of the most important muscle groups in the upper body, playing a key role in movements like pushing, pulling and lifting. If you want to build impressive arms, you need to focus on building strong triceps. And one of the best exercises for doing that is the skull crusher.
Skull crushers, also known as lying triceps extensions, are a compound exercise that targets the triceps muscles. This exercise involves lowering a weight behind your head, then extending your arms to lift it back up. It can be performed with dumbbells, barbells, or an EZ curl bar.
Here are the steps to perform a proper skull crusher:
- Lie on a flat bench with your feet flat on the floor and the bar or dumbbells held directly above your chest.
- Slowly lower the weight towards your forehead by bending your elbows, keeping your upper arms stationary and close to your head.
- Pause for a second at the bottom of the movement before slowly extending your arms back up to the starting position.
- Repeat for the desired number of repetitions.
When done correctly, skull crushers can be an incredibly effective exercise for building triceps strength and size. Here are some reasons why:
- Isolation: The skull crusher targets the triceps muscles directly, isolating them and allowing you to fully engage and develop them.
- Progressive Overload: Skull crushers can be easily progressed by increasing the weight or reps. This allows you to continually challenge and overload the triceps, leading to growth.
- Variations: There are many variations of the skull crusher, including using different equipment or angles, which can help to target different areas of the triceps and prevent plateaus.
- Compound Movement: While the skull crusher primarily targets the triceps, it also recruits other muscle groups such as the chest and shoulders, making it a compound exercise.
To get the most out of skull crushers, it’s important to use proper form and gradually increase the weight over time. Start with a weight that allows you to perform the exercise with good form for 8-12 reps. As you become stronger, gradually increase the weight by 5-10% each week.
It’s also important to note that skull crushers can be hard on the elbows, so it’s important to warm up properly and avoid excessive weight or volume. If you experience any pain or discomfort during the exercise, stop immediately and seek advice from a professional.
In conclusion, if you want to build insane triceps, skull crushers should be a staple in your training routine. Incorporate this exercise into your workouts and watch your triceps grow stronger and bigger over time.