In this article we’ll be covering an exercise known as the “Triceps Skull Crusher.” For this exercise the equipment you’ll need is a weight bench, preferably a flat weight bench or adjustable olympic weight bench. In addition to the bench itself you’ll also need a curl bar, you’ll be using a narrow grip for this exercise so I recommend using a curl bar that has some curves in it rather than a straight curl bar. As far as the amount of weight that you’ll put on the curl bar it depends on your strength, regardless of your strength we do recommend just putting a ten on each side or even just doing the bar until you are comfortable with the motion of the exercise and then going up from there.
To get started with the exercise sit down on the end of the weight bench with the curl bar on your thighs, for the grip I like to put my thumbs on top next to the index finger, this grip allows you to focus on the form more and the grip less. Once I have my grip situated I’ll lay back on the bench and with the same motion bring the curl bar up with the assistance of my thighs until I have control of the weight with just my arms.
One of the big mistakes that people make is they start with the weight right above their elbows, what I recommend doing is leaning it back a little bit so that it’s just above your eyes but not higher than your hair line, what that will do for you is keep constant tension on the triceps as you go through the movement.
Once you have the weight situated the next step is to lower the weight slowly behind your head, breathing in as you lower the weight. As you lower the weight make sure that the weight goes down behind your head and that you’re not lowering it straight down to your nose or the eyes like some people tend to do. Now if that seems a little too easy there is an advanced version that you can do and that is raising your head up as you lower the weight back behind your head and actually touch the bench with it. As you raise the bar back up lower your head back down on the bench.
As with every other exercise the difference between getting huge results and just going through the motions is the little things like form and finishing moves. One huge thing to keep in mind as far as technique is concerned is to keep your wrists nice and straight, don’t try to bend them. To get even more out of this exercise, once you’ve done your reps a nice finishing technique is to actually finish up with a closed grip bench press with the curl bar. As you do the close grip bench press remember to lower the weight nice and slow and always keep those elbows out to the side. Once you’ve done as many reps as you can bring the weight back up and lower the weight slowly back behind your head counting to five as you lower it, and then set the curl bar on the bench behind your head so that it’s steady and you can release and get up from the bench.
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