Saturday, 30 November 2013

How to Do the Skullcrusher

When it comes to the “best” triceps exercise, the conversation most often involves the following three:
  1. Dips.
  2. Close grip bench press.
  3. Skull crushers.
Sure, there are plenty of others that can get the job done just fine. And yes, various other compound pressing exercises in your routine (bench press, shoulder press, etc.) will likely produce the majority of your triceps size and strength gains.

Extending the arms by flexing and extending the elbow joint in a rear or overhead motion while holding dumbbells or barbells or a weighted cable is called "triceps extension." This exercise develops the muscles at the back of the upper arms. The version in this description is the "skullcrusher" or overhead triceps extension while lying on a flat bench using a single dumbbell. It gets the name skullcrusher because some exercisers perform it incorrectly by lowering the weight directly toward the forehead. A barbell or two dumbbells can also be used.


Lie on bench with narrow overhand grip on barbell. Position barbell over shoulders with arms extended.
Lower bar to forehead by bending elbows. Extend arms and repeat.

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