build insane triceps by doing skull crushers – laz – tymoff
When it comes to sculpting massive and well-defined triceps, few exercises are as effective as the skull crusher. This powerful build insane triceps by doing skull crushers – laz – tymoff movement targets the triceps’ long head, which makes up a large portion of your upper arm and contributes to its overall size and definition. Combined with the knowledge of fitness expert Laz Tymoff, the skull crusher is a must-do for anyone looking to push their arm training to the next level.
In this article, we’ll explore how to perform skull crushers correctly, the benefits of the exercise, common mistakes to avoid, and how to incorporate this powerful move into your workout routine. By the end, you’ll understand why skull crushers are a game-changer for building insane triceps.
What Are Skull Crushers?
Skull crushers, also known as lying triceps extensions, are a staple in many arm-building programs. The exercise primarily targets the triceps, particularly the long head, which gives the upper arm that full, rounded look. Skull crushers are typically performed with an EZ curl bar or dumbbells, though other variations exist.
The movement is simple yet incredibly effective. You start by lying on a flat bench, holding a weight with your arms extended overhead. By lowering the weight towards your forehead, you engage your triceps to bring the weight back to the starting position.
The Benefits of Skull Crushers
Skull crushers are one of the best exercises for isolating the triceps, allowing you to build strength and size in this area. Some of the key benefits include:
1. Targeted Triceps Development
Skull crushers focus on all three heads of the triceps: the long, lateral, and medial heads. However, they particularly emphasize the long head, which is responsible for much of the mass and fullness of the triceps.
2. Strength Gains
As a compound exercise, skull crushers help improve triceps strength, which can carry over to other pressing movements like the bench press, shoulder press, and dips. By increasing triceps strength, you’ll notice improvements in your overall pushing power.
3. Increased Arm Size
Regularly incorporating skull crushers into your routine promotes muscle growth in the triceps. This exercise is particularly effective for building the mass needed to achieve thicker, more defined arms.
4. Enhanced Arm Definition
For anyone looking to add definition and detail to their arms, skull crushers are a must. By targeting the triceps with a variety of angles and techniques, you can create more definition along the back of your arms.
How to Perform Skull Crushers Correctly
To ensure you’re maximizing the effectiveness of skull crushers while minimizing your risk of injury, follow these step-by-step instructions:
1. Set Up Your Equipment
Start by selecting an appropriate weight. If you’re using a barbell or EZ curl bar, load the weights to a manageable level. If using dumbbells, choose a pair that challenges you without compromising form.
Position yourself on a flat bench with your feet planted firmly on the ground. Grasp the barbell or dumbbells with an overhand grip, with your hands shoulder-width apart (for a barbell) or neutral (for dumbbells). Keep your elbows in a fixed position throughout the movement to isolate the triceps.
2. Begin with Your Arms Extended
Start with your arms fully extended, holding the weight directly above your chest. This is your starting position.
3. Lower the Weight
Slowly lower the weight towards your forehead by bending your elbows. Keep your upper arms stationary and focus on the movement coming from your forearms. The goal is to bring the weight as close to your forehead as possible, but avoid hitting your head.
4. Press the Weight Back Up
Once you’ve lowered the weight to the appropriate level, reverse the motion by pressing the weight back up to the starting position. Focus on using your triceps to extend your arms, rather than relying on your chest or shoulders.
5. Maintain Control
Throughout the entire exercise, it’s essential to maintain control of the weight. Avoid jerking or using momentum, as this reduces the effectiveness of the movement and increases the risk of injury.
Common Mistakes to Avoid
To get the most out of skull crushers and avoid injury, make sure to avoid these common mistakes:
1. Using Too Much Weight
It’s tempting to go heavy to impress others in the gym, but using excessive weight during skull crushers can compromise form and lead to injury. Choose a weight that allows you to complete the movement with proper technique and control.
2. Flaring Your Elbows
One of the biggest mistakes is flaring your elbows out to the sides. This shifts the focus away from the triceps and can put unnecessary strain on your shoulders. Keep your elbows close to your body throughout the entire movement to isolate the triceps.
3. Lack of Full Range of Motion
Part of the power of skull crushers comes from working the full range of motion. Be sure to lower the weight deep enough to engage the triceps fully, but don’t go so deep that you risk hyperextending your elbows.
4. Using Momentum
Don’t rely on momentum to move the weight. This reduces the tension on your triceps and decreases the effectiveness of the exercise. Focus on slow and controlled movements to engage your triceps properly.
5. Not Warming Up
Always warm up before performing skull crushers to prepare your muscles and joints for the exercise. This helps prevent injury and ensures that you can perform the exercise with proper form.
Skull Crushers Variations
While traditional skull crushers are a fantastic way to build triceps, you can incorporate several variations to target the muscles from different angles. Here are a few options to keep your workout routine fresh:
1. Dumbbell Skull Crushers
Instead of a barbell, use dumbbells to allow for a greater range of motion and target your triceps in a slightly different way. This variation also engages stabilizer muscles more effectively.
2. Close-Grip Bench Press
While not a direct variation of skull crushers, the close-grip bench press mimics some of the same movement patterns, engaging the triceps effectively while also working the chest and shoulders.
3. Incline Skull Crushers
Performing skull crushers on an incline bench can target the triceps differently by slightly shifting the angle. This variation focuses on the upper part of the triceps and can help you develop more well-rounded arms.
4. Resistance Band Skull Crushers
For a unique variation, you can use resistance bands in place of a barbell or dumbbells. Bands provide variable resistance, meaning the tension increases as the bands stretch, creating a different feel and helping improve strength at different points in the lift.
How to Incorporate Skull Crushers Into Your Routine
Skull crushers can be added to your arm day or upper body workouts. Here are a few sample routines to get you started:
Routine 1: Arm Day Focus
- Skull Crushers – 4 sets of 10-12 reps
- Tricep Dips – 4 sets of 10-12 reps
- Close-Grip Push-ups – 3 sets of 15-20 reps
- Overhead Tricep Extension – 3 sets of 12 reps
Routine 2: Upper Body Push
- Skull Crushers – 3 sets of 8-10 reps
- Bench Press – 4 sets of 8-12 reps
- Overhead Shoulder Press – 4 sets of 8-12 reps
- Dumbbell Chest Fly – 3 sets of 10-12 reps
Conclusion: Build Insane Triceps with Skull Crushers
If you’re looking to build strong, massive triceps, skull crushers should be a staple in your workout routine. This simple yet highly effective exercise engages the triceps from a unique angle, helping you develop size, strength, and definition in your arms. By focusing on proper form, using appropriate weight, and avoiding common mistakes, you can unlock the full potential of skull crushers and build the kind of arms that turn heads. So grab your dumbbells or barbell, follow the tips outlined in this article, and start building those insane triceps today!
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