How to do Skullcrushers to Build Stronger Triceps
Learn how to master the skullcrushers exercise so you can build those strong and toned arms that you’ve been dreaming of!
If you ever find yourself pushing something or lifting something heavy off the floor, whether you’re doing upper-body exercises at the gym or doing a day-to-day activity such as moving boxes at home – that’s your triceps at work!
The triceps is the large muscle located at the back of your arms, opposite your biceps, and their strength is crucial in many resistance training exercises. Because of this, you need to give your triceps a good workout when you train your upper body, and skullcrushers are perfect for this.
So, if your goal is not only to achieve a stronger upper body but also to have toned arms, we’ll show you how to master the effective skullcrushers for bigger triceps. Plus, we’ll go over the benefits of the skullcrushers workout and alternative exercises you can try, so keep reading!
Benefits of skullcrushers
The reason why skullcrushers are considered one of the best triceps exercises is that this workout is a triceps isolation exercise, meaning that you’ll only be focusing on fully engaging your triceps during the entirety of the set.
Skullcrushers target all three heads of the triceps brachii muscle – the lateral, the medial, and the long head – giving your triceps not only a complete workout but also an intense one. And since skullcrushers involve lowering a heavy weight to your face (hence the name), it also trains the stability in your arms.
All in all, this exercise is great at building a lot of strength, muscle mass, and stability in all three triceps heads. Plus, if you perform the dumbbell variation, it can also be a great movement for spotting and fixing muscle imbalances on your triceps!
How to do a skullcrusher correctly
Because of the particular path that skullcrushers follow, the most common way to perform them is with an EZ bar. The way that these bars are shaped allows you to grip them more comfortably in this position while reducing the load on your wrists. This way, you can make sure all the work is being done by your triceps.
So, without further ado, here’s how to correctly perform an EZ bar skullcrusher with proper form:
Get in position
- First, find a bench and place the EZ bar on the floor in front of it, making sure it’s loaded with the appropriate weight for you.
- Sit on one end of the bench and pick the bar up with both hands in an overhand grip around shoulder-width apart, where the bends of the bar are. You can widen or narrow the grip if necessary.
- Place the bar on your thighs as you lean your torso back until you’re lying down on the bench, keeping your feet firmly planted on the floor in a position that’s comfortable for you.
Lift the bar
- Bring the bar to your chest and lift it upward until your arms are fully extended over you and perpendicular to the floor as if you were about to perform a bench press.
- In this position, bring your shoulders down and back and engage your core to prevent your back from arching – you don’t want to put unnecessary strain on your spine!
Perform the exercise
- Begin the movement by bending your elbows to bring the bar to your face in a hinging motion, making sure you’re keeping your arms in the same perpendicular position and just moving your forearms to target the triceps.
- Without letting your elbows flare, keep slowly lowering the bar until your arms are bent at around 90 degrees and the bar almost touches your skull.
- Hold for a second while you squeeze your triceps in this position, then slowly bring the bar back to the extended position and repeat until you’re done with your set.
You have now completed a skull crusher workout! Make sure to avoid rushing throughout the exercise so you can fully engage your triceps without actually crushing your skull. If you want more of a challenge, just increase the time under tension by holding the weight above your head for a couple of seconds longer.
Alternative exercises to try
Whether you’re looking to increase or decrease the intensity of the standard skullcrushers, or maybe you just want more variation, we got you covered! Here are some alternatives to skullcrushers that you can add to your routine:
Dumbbell skullcrushers
This skull crusher variation is among the most popular and accessible ones since it doesn’t require an EZ bar, and it can be both friendly for beginners and effective for advanced lifters.
How to do it:
- Lie on your back on a flat bench with a dumbbell in each hand and firmly place your feet on the floor.
- Raise the dumbbells upward until your arms are completely extended above you with a neutral grip, with your palms facing each other.
- Begin the movement by lowering the dumbbells toward your head, bending your elbows, and keeping your arms in place until the dumbbells almost touch each side of your face.
- Hold this position for a second while squeezing your triceps, then lift the weights back up and repeat.
Barbell skullcrushers
If you want more of a challenge, barbell skullcrushers are a great option. You need to be careful with barbells since they put more tension on your wrists, so make sure to have enough base strength before trying it!
How to do it:
- Lie down on a flat bench while holding a barbell with both hands in an overhand grip, keeping them apart at about shoulder-width with your feet firmly planted on the floor.
- Press the barbell upward until your arms are completely extended above you, perpendicular to your body.
- Begin the movement by bringing the bar toward your face as you bend your elbows, keeping your arms in the perpendicular position until the bar almost touches your skull.
- Pause for a moment as you squeeze your triceps, then lift the bar to the starting position and repeat.
Close-grip bench press
While this is a bench press variation, the close grip requires your triceps to be fully engaged, making it a great alternative to skullcrushers.
How to do it:
- Lie on a flat bench with a loaded barbell on the rack and place your feet firmly on the floor.
- Hold the bar with a close overhand grip that’s narrower than shoulder-width and unrack it, lifting it upward until your arms are fully extended.
- Begin the movement by lowering the bar to your chest, bending your elbows so that your arms go on each side of your torso until the bar almost touches your chest.
- Squeeze your triceps in this position, then press the bar back up and repeat the movement.
Standing overhead triceps extension
The main difference between this exercise and skullcrushers is your arm position, which will now be extended upward with the weight going past your head.
How to do it:
- Stand with your back straight and your feet hip-width apart while holding a dumbbell with both hands in a neutral grip.
- Bring the weight overhead by extending your arms upward so that it’s right above you.
- Begin the movement by bending your elbows and lowering the dumbbell so that it goes behind your head until your arms are bent at around 90 degrees.
- Pause for a moment as you squeeze your triceps, then bring the weight back up and repeat.
Tricep dips
Want to give your triceps a good workout at home and don’t have the equipment necessary for it? Then tricep dips are the best bodyweight exercise that you can try!
How to do it:
- Find a bench or chair and sit on the edge with your hands holding the same edge just outside of your hips. You can choose to keep your knees bent or extend them for a more challenging workout.
- Bring your hips forward and lift your body from the bench with your hands so that you’re in the air.
- Begin the movement by lowering yourself, bending your elbows until they’re at about 90 degrees with your arms parallel to the floor and your forearms perpendicular to it.
- Hold for a second while squeezing your triceps, then push yourself back up without sitting again and repeat.
Strengthen your triceps for better upper body gains
Training your triceps will not only make your arms look more sculpted, but they’ll also be strong enough to be able to support other muscles in countless upper-body exercises to help you make gains more effectively – so make sure to give skullcrushers a try!
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