Sure, there are numerous ways to train your upper body. However, if you’re looking to specifically target your triceps – which you definitely should (more on that later) – incorporating skull crushers into your routine is key. These exercises, also known as nose breakers, engage multiple muscles and require lying on your back while lowering weights towards your forehead. While the name may sound intimidating, skull crushers are actually very safe when performed with proper form.
In addition to being effective for building stronger triceps, skull crushers are gentle on the elbows compared to other triceps extension exercises. They can also enhance your bench press performance. Interested in adding them to your workout routine? Read on to discover the correct way to perform skull crushers, the muscles they target, and their benefits.
Skull crushers can be done in various ways using dumbbells, barbells, EZ bars, weight plates, or resistance bands. Regardless of the equipment you choose, following these general steps will help ensure proper form: Lie on a bench or the floor, holding a dumbbell in each hand. Extend your arms above your head, directly above your shoulders. Slowly bend your elbows, lowering the dumbbells towards your forehead with control, then press back up.
In terms of muscles worked during skull crushers, the focus is primarily on strengthening the triceps – the muscles located at the back of the upper arm. While the triceps often receive less attention compared to the biceps, they play a crucial role in everyday tasks such as reaching and bending. The triceps consists of three heads – the long head, medial head, and lateral head – which converge into a single tendon at the elbow. Skull crushers target all three heads of the triceps, with the medial head being the most active.
Apart from the triceps, other muscles supporting the movement during skull crushers include the deltoids, upper back, lats, and forearm muscles. Adding skull crushers to your workouts offers multiple benefits, such as isolating and building the triceps, promoting shoulder health, maintaining healthy elbow joint function, increasing pressing strength, and serving as a suitable alternative for individuals with shoulder pain.
To avoid common mistakes while performing skull crushers, ensure proper form by keeping elbows locked in, extending only from the elbow, keeping wrists and forearms still, and avoiding lifting too heavy weights. By incorporating skull crushers into your routine with correct form, you can effectively target your triceps and benefit from increased strength and muscle development.
