SOf course, there are countless ways to train your upper body. But if you really want to work your triceps (more on why later, by the way), start doing the skull crusher exercise. The skull crusher, also known as the nose blocker, uses several muscles and involves lying on your back and lowering a weight to your forehead. And they sound, well, quite threatening. But don't let the name scare you. As long as you practice good posture, this lying triceps extension exercise is very safe.
Skull crushers are also very effective in building bigger and stronger triceps. Plus, this exercise is pretty easy on the elbows (compared to other overhead triceps extension exercises). and Improve your bench press skills too.
Interested? Read on to learn how to properly perform the skull crusher, the exact muscles the movement works, and all the benefits the movement offers.
How to Make a Skull Crusher in Perfect Shape Every Time
A skull crusher can be performed in a variety of ways. This involves holding dumbbells, barbells, EZ bars, weight plates, and even resistance bands. You can lie down on the floor or bench. Each variation works your triceps.
Whichever method you choose, follow these general steps to get the proper shape using your skull crusher.
- Lie on a bench or the floor and hold a dumbbell in each hand.
- Extend your arms overhead so they are directly above your shoulders.
- Bend your elbows and slowly lower the dumbbells toward your forehead, then push them back up.
Don't ignore persistent pain. Maxing out the last few reps can leave your triceps burned and shaky (meaning you're working them to failure) and may even leave them a little sore for a few days. But any kind of pain ~ no normal. If it hurts while doing the Skull Crusher, stop. “If pain persists after performing a skull crusher, it is best to see a licensed professional,” says Sanchez.
Your muscles worked when you did the skull crusher.
Skull crushers focus on strengthening the triceps, the muscles located on the back of the upper arm, says Kyle Sanchez, PT, DPT, CSCS, a physical therapist and certified strength and conditioning specialist at Bespoke Physical Therapy in New York. Triceps training is often overlooked (many gym goers spend all their time trying to build bigger biceps), but this muscle is very important for arm function.
“Broadly speaking, the triceps extends the arm at the elbow joint and helps keep the humerus stable within the socket,” says Karina Wait, a personal trainer at Life Time Edina in Minnesota. Both are essential for everyday activities (such as brushing teeth, combing hair, or retrieving items from high shelves). In fact, your triceps work every time you bend or extend your arm.
All of this is possible because the triceps is a three-headed muscle. try from the triceps). “The triceps is made up of three separate heads that converge into one tendon at the elbow,” says Sanchez.
- Long head (helps stabilize the shoulder joint, extend the arm over the shoulder, and move the arm across the body)
- Medial temporalis (plays an important role in extending the forearm at the elbow)
- Lateral head (strongest of the three and also helps with elbow extension)
“The skull crusher works all three heads of the triceps,” says Wait. “But the medial head is the star of the show.” Compared to the other two heads, it is more active in all forms of triceps extension (including sphinx push-ups).
The triceps are the main muscle of the skull crusher, but there are other muscles that support the movement as well. According to Wait, extra muscles came into play during the skull crusher.
- Deltoid: Stabilizes the shoulder joint during skull crushing.
- Upper back and lats: Stabilize your entire body on a bench
- Forearm muscles: stabilize weight during exercise
5 Benefits of Skull Crusher That Will Make You Want to Add It to Your Workout
If you haven't already, the Skull Crusher will become a staple in your weekly workout routine. Here's why:
1. Isolate and strengthen the triceps
Your triceps are involved every time you bend or extend your arm, so strong and healthy triceps are a top priority.
To properly train your triceps, you need to isolate the muscle. Skull Crusher does just that. “It’s a great addition to the exercise because it targets all three heads of the triceps,” he says of Wait.
Additionally, the position of the movement (lying on your back) takes propulsion out of the equation. Standing exercises allow us to use our momentum to lift the load (especially when it starts to feel heavy after a few repetitions). The problem is that you don't get the full benefit of the move. Skull Crusher leaves us no room to fool ourselves.
2. Helpful for shoulder health
The long head of the triceps muscle is attached to the shoulder blade, the scapula. “More specifically, long hair contributes to extension and adduction of the shoulder joint,” says Wait. It also plays a pivotal role in helping with the stability of the shoulder joint, she says.
Therefore, skull crushers that strengthen the long head may help maintain healthy shoulder function and prevent shoulder weakness. Because shoulder pain is so common (more than 2 million Americans see their doctor each year for this problem, according to the Cleveland Clinic), consider adding a skull crusher to your regular routine as a prevention strategy.
3. Promotes healthy elbow joint function.
Strong triceps are essential for elbow extension. Also, “all three heads [of the triceps] It is responsible for straightening the arm at the elbow,” says Sanchez. The Skull Crusher covers all bases as it powers all three heads.
Additionally, “By bringing the elbow joint into its natural range of motion, skull crushers can help improve blood flow, increase stability in the elbow, and improve overall joint health,” adds Sanchez.
4. Increase pressing force
Has your bench press progress stalled recently? Start working your skull crusher to build bigger triceps.
“Stronger triceps can help you overcome ‘stuck points’ on exercises like the bench press,” says Sanchez. The triceps control elbow extension and are therefore very important for movements such as pressing. They act as important accessory muscles and “work synergistically during pressing movements,” he says.
5. It is a good alternative for people who have pain when moving overhead.
Do you flinch when you raise your arms above your head? If so, you should avoid certain triceps exercises, such as overhead extensions.
Fortunately, skull crushers, which are performed lying on your back with your arms spread out at shoulder height, are a great option for people with shoulder pain, says Sanchez.
Wait a minute: “Because the shoulder and wrist joints are immobile and the exercise is performed in a supine position, the lifter can bend the elbows deeply. [without pain] “Compared to other sports.”
7 Common Mistakes When Playing Skull Crusher
For skull crushers, correct shape is fundamental. Poor technique not only makes the exercise less efficient, it also makes it less safe (it's called a skull crusher after all). Here's how to avoid the most common mistakes and prevent unwanted accidents.
1. Elbows are spread too far
“Keep your elbows locked and still,” says Wait. “If you can’t keep your elbows tight and stacked with your shoulders, lower the weight,” adds Sanchez.
2. Move to a position where you extend your upper arm
Your forearms should remain stationary. “Make sure you’re extending it. Only Maximize the benefits of the skull crusher at the elbow,” says Sanchez.
3. Move your wrist
Like your upper arms, “your wrists and forearms need to remain still throughout the exercise,” says Wait. If you need a visual: “There should be a straight line from the elbow to the forearm to the joint,” she says.
4. Lifting something too heavy
This can put tremendous pressure on your elbows and wrists, Wait says. Plus, as the name suggests, the weights are so heavy that dropping them on your head can really hurt you, she says.
“Keeping a light to moderate load is the best plan of attack,” says Wait, and Sanchez agrees.
“Overloading the elbow joint too quickly can result in poor technique and increased risk of injury,” he says. As you get stronger, you can slowly increase weight over time.
5. No controlled descent or ascent.
Actual muscle activity occurs in slow, controlled movements.
Once again, safety is our top priority. “Choose a weight that gives you complete control over every step of the movement,” says Wait.
6. Grip is too wide or too narrow.
To really work your triceps, “your grip should be shoulder-width apart,” Wait says. This distance also helps you maintain control of your movements.
7. Not going low enough or not fully extending your elbows at the top.
To get the most out of your movement, use your full range of motion. In other words, when lowering the weight, “bend your elbows until they can no longer bend,” and when lifting them again, “enough Keep your elbows straight at the top,” says Wait.
Skull Crusher Modification
Skull Crusher can be really tough. Fortunately, there are many ways to adapt your workouts to suit all fitness levels and situations. And don't distort it. That doesn't mean it's easier to fix. These variations will still fire up your triceps.
reduce weight
The good news is that you don't have to lift anything heavy to tax your tri. Light or moderate loads work on the muscles.
Reduce your staff
Just as you can adjust the weight, you can also decrease the number of repetitions. Again, you can add more repetitions and sets as you build strength.
Try out a variety of equipment
Sometimes it's the equipment that's the problem. For example, holding a barbell may be uncomfortable or strain your joints. Fortunately, “the skull crusher can be performed with a barbell, EZ bar, dumbbells, and even plates,” says Sanchez. Switch up your gear and see what works best for you.
Try different types of triceps extensions
Skull Crusher still not working? It's no big deal. “Seated triceps extension machines are a great alternative,” says Sanchez. Because there is no overhead movement, it is also a good option for those with shoulder pain.
frequently asked questions
Which is better: a close grip bench or a skull crusher?
When it comes to triceps strengthening exercises, the skull crusher is a clear winner. It's better for isolating the triceps because it's a single-joint exercise that primarily involves the elbow, says Sanchez.
Wait explains: “The skull crusher targets the triceps more than the close-grip bench press because of how much of a stretch it applies to the muscles.”
On the other hand, “close-grip bench presses engage the chest and front delts, putting less focus on the triceps,” says Sanchez. (This also applies to the fan-favorite face-pulling exercise.)
Wait agrees that the triceps play second fiddle to the chest muscles in the close-grip bench press. “The close-grip bench press uses the triceps as an accessory muscle for the pecs.”
But if skull crushers cause elbow pain, “a close-grip bench press may feel better,” she adds.
Should I do a skull crusher on a push or pull blade?
Both Sanchez and Wait say the Skull Crusher belongs on Push Day.
When incorporating movements into your push program, “If your primary focus is building triceps size and/or strength, apply these movements at the beginning of your workout when your muscles are fresh,” says Wait. Otherwise, feel free to experiment with the order of exercises.