Elevate Your Arm Day With This Skullcrusher Hack (2024)

Elevate Your Arm Day With This Skullcrusher Hack (1)

Believe it or not, the skullcrusher isn't the name of a pro wrestler's signature move. It's actually a classic muscle-building exercise to isolate the triceps, the big muscles on the back of your arms. As beloved as the skullcrusher is, there's one key component missing in the way that even the most seasoned gym-goers approach the movement. Thankfully, we've got the fix.

Most trainees do skullcrushers with free weights, using dumbbells or barbells to perform the movement. These tools allow you to have "great tension when our triceps are stretched," says Ebenezer Samuel, C.S.C.S.. But there's a catch: "Unless our form is perfect and our upper arm is leaning just the right way, we don't often get that squeeze at peak contraction," he continues.

A simple kit swap can help us here. Set this move up with a cable machine and incline bench instead of free weights and a flat bench, and your triceps will get that extra stimulus at the top of the squeeze—a vital portion of muscle growth. Here's how.

How to Do the Cable Skullcrusher:

  • Bring the attachment point of the cable machine down to its lowest setting and clip on a rope attachment. Set up a bench so that the top of it is close to the cable machine and adjust to a 15 degree angle.
  • Lie down on the bench, but extend your legs so you're situated higher up. This will allow you to pull your wrists down and back without hitting the head of the bench. Drive your feet into the ground and contract your glutes and abs, creating full body tension.
  • Grab onto the rope closer to the base.
  • Keeping your palms facing each other, bend the elbow down and back to find that stretch through the triceps. Lower your wrists as close as you can to your shoulders based on your mobility.
  • Squeeze up until your elbow is fully extended, keeping it stacked on top of your shoulder. Don't allow them to flare outward.
  • Squeeze for one to two seconds before lowering back down.

Benefits of the Cable Skullcrusher

At the top of dumbbell or barbell skullcrushers, the wrist and elbow stack on top of the shoulder, aligning with gravity. You lose tension across the muscle when this happens, unless you perfectly situate your form so that your elbow is a bit past your shoulder. That can work, but it's tough to properly evaluate your form in this position.

Using a cable machine allows tension to maintain throughout the entire exercise, creating the proper stimulus for muscle and strength building. Plus, you'll be able to get a little deeper into the stretch on the triceps. When done with barbells and dumbbells, the equipment is likely to hit your forehead before you get sufficient stretch.

One important note: This variation is best deployed as a compliment to the free weight skullcrusher within your routine, not as a wholesale replacement. You'll be able to use heavier weights with dumbbells and barbells, so keep a place for those variations in your program.

Elevate Your Arm Day With This Skullcrusher Hack (3)

What Muscles Power the Cable Skullcrusher?

Like a traditional skullcrusher, the cable variation hammers both heads of the tricep: the long and short head. The shoulder muscles will help stabilize the position of your upper arm, and your core will help brace the rest of your body.

How to Add the Cable Skullcrusher to Your Workouts

If you're factoring this in as an accessory move on a full upper body day, think about keeping it lighter with more reps. Aim for 3 sets of 10 to 12 reps. If you're using it as a lead move or in a super set, try 3 sets of 8 to 10 reps with a heavier weight.

More Tricep Workouts and Tips

  • This Resistance Band Bicep and Triceps Finisher Dishes up a Perfect Arm Pump
  • 8 Best Dumbbell Tricep Exercises To Supersize Your Arm Training
  • How to Do Tricep Dips to Build Bigger, Stronger Arms
  • Supersize Your Biceps and Triceps with Just an Empty Barbell

From:

Men's Health US

Elevate Your Arm Day With This Skullcrusher Hack (4)

Cori Ritchey, C.S.C.S.

Associate Health and Fitness Editor

Cori Ritchey, NASM-CPT is an Associate Health & Fitness Editor at Men's Health and a certified personal trainer and group fitness instructor. You can find more of her work in HealthCentral, Livestrong, Self, and others.

Elevate Your Arm Day With This Skullcrusher Hack (2024)

FAQs

Is skull crushers good or bad? ›

The bottom line. Skull crushers are an excellent exercise to build mass and strength in your triceps. They're also an excellent way to work on stability in your shoulders. Remember: The name of the exercise sounds painful, but if you do it correctly, it shouldn't cause you harm.

Should elbows be tucked in skull crushers? ›

Tucking elbows in and pressing shoulders down, slowly bend elbows to lower the dumbbells until they hover an inch above head or on either side of head. Avoid moving upper arms and anchor shoulders down to engage the lats, isolating the triceps as the weights lower.

Why are they called skull crushers? ›

The Skullcrusher got its unfortunate name from the way it has been (incorrectly) done for years. You're probably already familiar with the exercise. The lifter lies supine on their back on a flat bench and lowers a straight barbell or EZ Curl bar toward their head by bending the arms at the elbows.

Do skull crushers hit all heads? ›

Commonly Asked Questions On Skull Crushers

Skull crushers work all three heads of the tricep and can be a helpful tool for building strength and size in the arms. Working your triceps will help to improve pushing movements like the bench press, and can help build overhead throwing strength.

What grip is best for skull crushers? ›

To get the best out of the skull crusher triceps workout and ensure proper form, your torso must be stable on a flat bench, grip shoulder-width apart, wrists neutral, and your elbows tucked in the entire time.

Are incline skull crushers better? ›

Incline skull crushers specifically target the long head of the triceps muscle. This variation emphasizes the upper portion of the triceps more than traditional flat bench skull crushers. This can contribute to a more balanced and well-developed set of triceps.

Can you feel skull crusher in elbow? ›

WHY DO SKULL CRUSHERS HURT MY ELBOWS? Skull crushers may hurt your elbows due to improper form, such as elbow flare or using too heavy of weights, or due to a lack of mobility in the elbows.

Is the EZ bar or straight bar better for skull crushers? ›

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.

How many reps should you do skull crushers? ›

For one thing, it's important that you don't use too heavy of a weight when trying skull crushers, which can compromise your form. “Ten to 12 reps, three times through is ideal when performing this exercise,” says Tunde. “All but the last two reps should feel smooth.

What exercise is the same as skull crushers? ›

Two similar movement patterns that get mixed up a lot. ⭐️ Skull crushers are an emphasis on the triceps. When you're laying down all you have to do is bend and extend your elbows ⭐️ The pullovers have an emphasis on the chest and lats.

Are dumbbells or are better for skull crushers? ›

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

Is there a better exercise than skull crushers? ›

Even better are upright dips - weighted, bench press, seated overhead press. Choose one that suits your triceps, and exploit it to full potential. Skull crushers vs close grip bench, which is better for tricep growth and what tricep heads do they hit?

Are skull crushers good for long head? ›

Skull crushers, also known as lying tricep extensions, are renowned for their effectiveness in targeting the long head of the triceps. Using an EZ bar or dumbbell allows for a deep stretch. This promotes muscle growth and strength.

Are skull crushers sitting or lying? ›

Lie face up on a flat gym bench. Your entire body should be on the bench, except your lower legs. Your knees are bent, and your feet are flat on the floor.

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