Build Insane Triceps by Doing Skull Crushers – Laz Tymoff

Triceps are one of the most important muscle groups for building overall arm strength and size. While biceps often steal the spotlight when it comes to arm workouts, the triceps make up a significant portion of the upper arm’s muscle mass. If you’re aiming to enhance your triceps and develop a well-rounded arm, one of the most effective exercises you can include in your routine is the skull crusher.

In this article, we will dive into the benefits of skull crushers, how to perform them correctly, and how to maximize the effectiveness of this classic tricep exercise. We’ll also explore the contributions of Laz Tymoff, a well-known fitness coach, in promoting this exercise for building strong, defined triceps.

What Are Skull Crushers?

Skull crushers, also known as lying tricep extensions, are a popular exercise in strength training routines that target the triceps. The exercise involves extending the arms while holding a barbell, dumbbells, or an EZ curl bar, lying on a bench. The movement is similar to a “close grip bench press” but isolates the triceps more effectively, leading to stronger and more defined muscles.

The name “skull crushers” comes from the initial motion, where the weight is lowered towards your forehead (or skull). However, it’s essential to practice proper form to avoid injury.

Benefits of Skull Crushers for Triceps Development

1. Targeted Triceps Activation: Skull crushers specifically work all three heads of the triceps: the long head, lateral head, and medial head. This helps in building overall triceps mass and definition.
2. Increased Strength: This exercise allows you to lift heavy weights with proper technique, which can help increase the strength of your triceps. Strong triceps are crucial for many compound movements, such as push-ups, bench presses, and overhead presses.
3. Isolation of the Triceps: Since the skull crusher is an isolation exercise, it allows for concentrated effort on the triceps without involving other muscles like the shoulders or chest, which often engage in compound pushing movements.
4. Improved Muscle Definition: Regularly performing skull crushers can help sculpt defined triceps, giving your arms a more toned and athletic look.

How to Perform Skull Crushers Correctly

To get the most out of skull crushers, it’s essential to perform the exercise with proper form. Here’s a step-by-step guide on how to execute it:

Equipment Needed:

• Flat bench (or incline/decline, depending on your preference)
• Barbell, EZ curl bar, or dumbbells (choose based on your experience and comfort)
• Weight plates or dumbbells at an appropriate weight for your skill level

Steps to Perform Skull Crushers:

1. Position Yourself on the Bench:

• Lie down on a flat bench with your back flat, feet firmly planted on the ground.
• Hold the barbell or dumbbells with your hands positioned about shoulder-width apart. With a barbell, use an overhand grip (palms facing your feet).

1. Start with the Weights Above Your Chest:

• Keep your elbows slightly bent at the starting position, and ensure that your arms are straight and perpendicular to the ground.
• The barbell (or dumbbells) should be above your chest, held with arms extended straight.

1. Lower the Weight Towards Your Forehead:

• Keeping your upper arms stationary, slowly lower the weight toward your forehead by bending your elbows.
• Keep your elbows locked in place and avoid flaring them out. Only the forearms should be moving.
• Lower the weight until it is close to your forehead (but not so close that it becomes dangerous).

1. Extend Back to Starting Position:

• After reaching the lowest point, pause for a second, then push the weight back up to the starting position by extending your arms and straightening your elbows.
• Make sure to exhale during this phase of the movement, using your triceps to push the weight back up.

1. Repeat for Desired Reps:

• Perform 3-4 sets of 10-12 reps, depending on your fitness level and goals.

Tips to Maximize Your Skull Crushers

1. Warm-Up First: As with any exercise, make sure to warm up your muscles properly before starting. Perform light cardio, followed by some dynamic stretches, to get your triceps ready for the load.
2. Use Controlled Movements: Always maintain control of the weight throughout the exercise. Avoid jerky movements or swinging, as this can lead to injury.
3. Proper Grip: Using an EZ curl bar can be beneficial, especially if you find that the barbell grip strains your wrists. The ergonomic grip of the EZ curl bar allows for a more natural wrist position during the exercise.
4. Don’t Overdo the Weight: While it’s tempting to lift heavy, especially for building muscle, make sure you’re lifting a weight that you can control. Too heavy a load may lead to improper form and increase the risk of injury.
5. Incorporate Variations: To keep your routine fresh and challenge your triceps in different ways, try variations like using dumbbells, changing the angle of the bench, or performing incline skull crushers.

Common Mistakes to Avoid

1. Flaring Elbows: Flaring your elbows out too much can lead to shoulder strain and reduces the effectiveness of the exercise. Keep your elbows close to your head throughout the movement.
2. Using Too Much Weight: Using too much weight can compromise your form and make it difficult to control the movement. Always choose a weight that allows for full range of motion with proper form.
3. Not Using Full Range of Motion: To maximize the benefits, make sure you are lowering the weight far enough to fully activate your triceps. Shortening the range of motion will reduce the effectiveness of the exercise.

Laz Tymoff’s Take on Skull Crushers

Laz Tymoff, a renowned fitness coach and bodybuilder, emphasizes the importance of skull crushers in a well-rounded arm workout. According to Tymoff, skull crushers are one of the most efficient exercises for targeting the triceps, and they should be included in every serious fitness enthusiast’s training regimen. He advises focusing on controlled movements and incorporating skull crushers as part of a comprehensive arm workout that also includes compound lifts like push-ups, bench presses, and overhead presses for maximum arm development.

Frequently Asked Questions (FAQ)

1. How often should I do skull crushers?

• Aim to include skull crushers in your triceps workout 2-3 times per week. Allow at least 48 hours of rest between workouts to ensure proper recovery.

2. Can skull crushers cause elbow pain?

• If done incorrectly, skull crushers can cause elbow pain. To prevent this, ensure you are not flaring your elbows, use a weight you can control, and perform the exercise with proper form.

3. Is it better to use a barbell or dumbbells for skull crushers?

• Both barbells and dumbbells are effective for skull crushers. Dumbbells provide a greater range of motion and can help address any strength imbalances between arms, while a barbell or EZ curl bar allows you to lift heavier weights more easily.

4. Can I build big triceps just by doing skull crushers?

• While skull crushers are an excellent exercise for triceps development, it’s essential to combine them with other triceps exercises, such as dips, close-grip bench presses, and overhead tricep extensions, for maximum results.

5. Are skull crushers safe for beginners?

• Skull crushers can be safe for beginners if done with lighter weights and proper form. It’s essential to start with an appropriate load and focus on mastering the technique before increasing the weight.

Conclusion

Skull crushers are a powerful exercise for building massive, defined triceps, and when performed with proper technique, they can lead to significant strength and muscle gains. With insights from fitness experts like Laz Tymoff, it’s clear that incorporating skull crushers into your routine can bring your arm workouts to the next level. Whether you’re a novice or an experienced bodybuilder, these simple but effective moves can help you achieve the strong, sculpted triceps you’ve always desired.