Build Insane Triceps by Doing Skull Crushers – Laz – Tymoff

Build Insane Triceps by Doing Skull Crushers - Laz - Tymoff

If you’re on a quest to develop jaw-dropping triceps that command attention, look no further than skull crushers. This versatile exercise, known for its ability to sculpt and strengthen your triceps, is a favorite among fitness enthusiasts. In this article, we’ll delve into the world of skull crushers, guiding you through the process of achieving remarkable triceps and ensuring you’re equipped with all the essential knowledge to do it safely and effectively.

Introduction to Skull Crushers

Skull crushers, also known as lying tricep extensions, are a powerful compound exercise designed to target the triceps. This exercise involves extending your arms above your head while holding a barbell, dumbbells, or an EZ-bar. The movement mimics a crusher, hence the name.

Benefits of Skull Crushers for Triceps

Sculpting Triceps

Skull crushers are renowned for their efficacy in targeting the triceps, particularly the long head, which contributes significantly to the size and overall appearance of your upper arms.

Strength Gains

This exercise not only sculpts your triceps but also leads to substantial strength gains. It’s an excellent addition to your strength training routine.

Safety Precautions and Proper Form


Before diving into skull crushers, ensure you warm up your triceps and shoulders to prevent injury.


Having a spotter is advisable, especially when using heavy weights. They can assist you in case you struggle with the last few reps.

Proper Form

Maintain a firm grip on the bar, keep your elbows in a fixed position, and lower the weight slowly towards your forehead while keeping your upper arms stationary.

Equipment and Variations


You can perform skull crushers with various equipment, such as a barbell, dumbbells, or an EZ-bar. Choose the one that suits your preferences.


Skull crushers offer several variations, including incline and decline skull crushers, which allow you to target different parts of the triceps.

How to Perform Skull Crushers

Step-by-Step Guide

  1. Lie on a flat bench.
  2. Hold the barbell or dumbbells with an overhand grip.
  3. Extend your arms upward.
  4. Bend your elbows, lowering the weight towards your forehead.
  5. Extend your arms back up to the starting position.

Finding the Right Weight

Start Light

If you’re new to skull crushers, begin with a light weight to perfect your form and reduce the risk of injury.

Progressive Overload

Gradually increase the weight as you become more comfortable with the exercise to challenge your triceps effectively.

Sets and Repetitions

Rep Range

Aim for 3-4 sets of 8-12 repetitions to promote hypertrophy and tricep development.

Rest and Recovery

Rest Days

Ensure adequate rest between tricep workouts to allow for recovery and muscle growth.

Common Mistakes to Avoid

Overarching the Back

Maintain a neutral spine during skull crushers to prevent strain on your lower back.

Flaring Elbows

Keep your elbows close to your head to target the triceps effectively.

Incorporating Skull Crushers into Your Routine

Split Routine

Incorporate skull crushers into your tricep or upper body routine for balanced development.

Tracking Your Progress

Log Your Workouts

Maintain a workout journal to track your progress and make necessary adjustments to your training.

Nutrition for Tricep Development

Protein Intake

Ensure you consume adequate protein to support muscle recovery and growth.

The Importance of Consistency

Stay Committed

Consistency is key in achieving insane triceps. Stick to your workout plan and diet regimen.

Expert Tips and Advice

Seek Guidance

Consult with a fitness expert for personalized advice on optimizing your tricep development.


In conclusion, skull crushers are a phenomenal exercise for building insane triceps. By following proper form, incorporating them into your routine, and staying consistent, you can unlock the full potential of your triceps. Remember, progress takes time and effort, but the results are well worth it.

Frequently Asked Questions

  • Q: Can skull crushers be done at home without gym equipment?
  • A: Yes, you can perform skull crushers with dumbbells at home, making it a great option for home workouts.
  • Q: How often should I include skull crushers in my tricep workout?
  • A: Aim for at least once a week, but listen to your body and adjust your frequency accordingly.
  • Q: Are there any alternatives to skull crushers for tricep development?
  • A: Yes, close-grip bench press and tricep dips are effective alternatives for targeting the triceps.
  • Q: Should I consult a trainer before adding skull crushers to my routine?
  • A: It’s a good idea, especially if you’re new to weightlifting or have any concerns about your form.
  • Q: Can women benefit from skull crushers as much as men?
  • A: Absolutely. Skull crushers are effective for both men and women looking to strengthen and tone their triceps.

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