Skull crushers: What is, Technique, Tips and more !!

This is an exercise that works the tricep in isolation, specifically works more the long head of the tricep, is known for its great results because if you do the correct technique will develop the triceps muscles and strength.

Technique

• First, lie on a flat bench and hold an EZ curl bar with an overhead grip and extend your arms overhead, placing the bar directly over your shoulders.

• Second, keep your elbows close to your head and perpendicular to the floor.

• Third, inhale as you lower the bar toward your forehead or just behind your head by bending your elbows. Maintain controlled movement at all times.

• Fourth, exhale as you extend your arms back to the starting position, fully contracting your triceps at the top of the movement.

Common mistakes

• Having your elbows too wide can lead to serious injury as this causes you to involve your shoulders more and limits your strength during this exercise.

• Incomplete rank will limit your earnings so not doing full rank is a serious mistake if you want to achieve results in a timely manner.

• Using too much weight in this exercise is a serious mistake because it compromises technique which is very important and there is also a high probability of injury to the triceps.

• Performing this exercise too quickly reduces technique and increases the risk of injury.

• Holding your elbows wide open during this exercise can put your elbows at risk as it increases stress on your elbows.

Tips

• Try performing this exercise with a z-bar or dumbbells by tilting your bench to work different triceps angles.

• When you reach the maximum point of extension during this exercise, contract your triceps for better tension and therefore better results.

• Pause during maximum contraction to increase muscle tension.

• Focus on the muscle, this may sound ridiculous but if you don't focus on emphasizing the muscle you want to work (in this case the tricep) you will be engaging other muscles without realizing it, which translates into slower progress.

Variations

Dumbbell Skull Crusher

• First, lie on the bench with the dumbbells straight up at a 90-degree angle relative to the shoulder and without locking the elbows completely.

• Second, inhale as you lower the dumbbells until the dumbbells are slightly lower in relation to your forehead.

• Third, raise the dumbbells to the starting position while exhaling, and repeat the movement.

Cable Skull Crusher

• First, set the pulley at the lowest point and place the bench close to the pulley where it is most comfortable for you, remember that in the concentric phase you should be in a position where your hands are slightly below your forehead.

• Second, hold the bar and as you lower the bar in a controlled way inhale, put a weight that challenges you but that you can control, during the negative phase do not move your arms so that all the work is done by the tricep and not other muscle groups.

• Third, raise the bar and exhale, remember not to lock the elbows and pause in the two phases (exentric and concentric) and repeat the exercise.

How many calories do you burn with Skull Crushers?

The number of calories burned doing Skull Crusher session varies based on factors such as body weight, exercise intensity, duration, and basal metabolism.But I can give you an estimate.

For a 70 kg (154 lbs) person:

-Moderate workout for 30 minutes: Approximately 105-130 calories

-Intensive workout for 30 minutes: Approximately 130-160 calories

Note: These calorie estimates are approximate and can vary. Using a heart rate monitor or fitness app can provide more accurate measurements.