When it comes to building massive arms, the triceps often get overlooked in favor of the more popular biceps exercises. However, achieving full, well-defined arms is impossible without focusing on both muscles. One of the most effective exercises for targeting the triceps is the skull crusher, also known as the lying triceps extension. In this article, we’ll explore how to build insane triceps by doing skull crushers, with insights from fitness expert Laz Tymoff.
What Are Skull Crushers?
Skull crushers are an isolation exercise designed to target the triceps muscle, particularly the long head of the triceps. They are performed by lying on a bench and extending your arms overhead with a barbell, dumbbells, or an EZ curl bar, then lowering the weight towards your forehead before pushing it back up to the starting position. The movement works the triceps by forcing them to contract against the resistance in both the lowering and lifting phases.
This exercise is so effective for triceps development because it allows you to overload the triceps in a controlled motion, which is key for muscle growth. If you want to build insane triceps, skull crushers are a must-have in your arm training routine.
The Role of Skull Crushers in Building Triceps
Skull crushers target the three heads of the triceps: the long head, the lateral head, and the medial head. Each head contributes to the overall size and shape of your triceps. The long head, in particular, plays a significant role in the fullness and definition of your triceps. By focusing on the skull crusher, you can stimulate the long head more effectively than many other exercises, resulting in thicker and more well-rounded triceps.
While compound exercises like close-grip bench presses and dips also work the triceps, skull crushers are more focused and allow for greater tension to be placed directly on the triceps, leading to more muscle fibers being recruited. This makes them an excellent exercise to include in your arm workout routine to build insane triceps.
Benefits of Skull Crushers for Triceps Development
1. Isolating the Triceps
One of the main benefits of skull crushers is their ability to isolate the triceps. Unlike compound movements that work multiple muscles at once, skull crushers focus solely on the triceps, which means you can specifically target and overload the muscle for maximum growth. This isolation helps to achieve better muscle activation, leading to more defined and larger triceps.
2. Enhanced Triceps Activation
When performing skull crushers correctly, you can activate the triceps to a greater degree than many other triceps exercises. This is because the exercise allows for a deep range of motion, especially at the elbow joint. As you lower the weight towards your forehead, your triceps are fully stretched, which can help with both muscle growth and joint mobility.
3. Versatility and Variations
Skull crushers can be done with a variety of equipment, such as a barbell, dumbbells, or an EZ curl bar, each of which places a slightly different emphasis on the triceps. The use of an EZ curl bar, for example, can reduce wrist strain and allow for a more comfortable grip, making the exercise accessible to those who experience discomfort with straight bars. Additionally, you can vary the angle of the exercise by adjusting the bench incline or performing it on a flat or decline bench to target different parts of the triceps.
4. Great for Strength and Hypertrophy
Skull crushers are not only great for building muscle size (hypertrophy), but they are also beneficial for improving triceps strength. By incorporating them into your training, you can enhance the strength of the triceps, which will carry over to other pressing movements like the bench press. A stronger triceps muscle means more force production, translating to better performance in various lifts.
How to Perform Skull Crushers Correctly
To build insane triceps with skull crushers, it’s essential to perform them with proper form. Here’s a step-by-step guide:
- Set Up Your Bench: Begin by setting up a flat bench or an adjustable bench at a slight incline. Grab your preferred weight (barbell, dumbbells, or EZ curl bar).
- Lie Down and Position the Bar: Lie on your back with your feet flat on the floor. Hold the barbell with your hands shoulder-width apart, or if using dumbbells, keep them parallel to each other.
- Lower the Weight: Slowly lower the weight towards your forehead, making sure your elbows stay pointed up and don’t flare out. Keep your upper arms stationary, and focus on bending only at the elbows.
- Press Back Up: Once the weight has descended to your forehead or slightly behind your head, reverse the motion by pushing the weight back up to the starting position, and fully extending your arms.
- Control the Motion: Ensure you are controlling the weight during both the lowering and lifting phases. Avoid letting the weight drop too quickly, as this can lead to injury and reduce the effectiveness of the exercise.
- Repetitions and Sets: For optimal hypertrophy, aim for 3-4 sets of 8-12 reps. Make sure to progressively overload by gradually increasing the weight as you get stronger.
Common Mistakes to Avoid
To maximize your results and minimize the risk of injury while performing skull crushers, it’s important to avoid common mistakes.
1. Flaring the Elbows
One of the most common mistakes when performing skull crushers is allowing the elbows to flare out. This not only reduces the effectiveness of the exercise but also puts unnecessary strain on the shoulder joints. To avoid this, focus on keeping your elbows tight and pointing toward the ceiling throughout the movement.
2. Using Too Much Weight
Many people make the mistake of using too much weight and sacrificing form for heavier resistance. While it’s important to progressively overload, using too much weight can lead to improper form and increase the risk of injury. Start with a manageable weight and focus on perfecting your technique before increasing the load.
3. Not Using Full Range of Motion
Another mistake is not fully extending the arms during the pressing phase. Failing to achieve a full range of motion reduces the overall effectiveness of the exercise. Make sure to fully extend your arms at the top of each rep to maximize triceps engagement.
Skull Crushers and Triceps Growth: Laz Tymoff’s Advice
Fitness expert Laz Tymoff emphasizes the importance of consistency and progressive overload when performing skull crushers. According to Laz, skull crushers are not just about going through the motions – they are about ensuring every rep is executed with control and precision. He recommends incorporating skull crushers into your triceps training at least once or twice a week for optimal growth, pairing them with other compound triceps movements to ensure a balanced workout.
Laz also suggests that beginners focus on lighter weights and perfecting their form before moving on to heavier loads. This approach will ensure long-term progress and prevent unnecessary injuries.
Conclusion
If you’re looking to build insane triceps, incorporating skull crushers into your workout routine is a must. The exercise is highly effective for isolating and targeting the triceps, particularly the long head, and is an excellent tool for muscle growth. By following proper form, avoiding common mistakes, and gradually increasing the resistance, you can maximize your results and build triceps that are both strong and well-defined.
Remember to stay consistent, progressively overload, and take the time to perfect your technique. With dedication and proper execution, skull crushers will help you achieve the massive triceps you’ve always dreamed of, just as Laz Tymoff has recommended to countless fitness enthusiasts.