Dumbbell Skull Crusher
The skull crusher is the ultimate isolation exercise for the triceps, if I had to pick 2 exercises to perform for my triceps without a doubt the skull crusher would be one of them!
Ensure your form is strict (elbows in, only moving your forearm) and proceed to overload the muscle, continually increasing the weight when possible and you'll see your triceps start to blow up in size and strength!
I recommend trying both the dumbbell, barbell and unilateral versions of the skull crusher.
Required: Dumbbells & Flat Bench
Dumbbell Skull Crusher Form
Grip a dumbbell in each hand, lay down on a flat bench and fully extend your arms.
Without moving your upper arms proceed to lower the dumbbells by moving your forearms downward toward your head.
Pause for 1 second as the dumbbells are almost touching your forehead.
Extend your elbows to drive the dumbbells back up until your arms are fully extended, hold this contraction for 1 second.
Repeat for the desired number of repetitions.
Dumbbell Skull Crusher Variations
Behind The Head Extension
A skull crusher lowered to behind the head, increasing the range of motion and tension on the triceps as opposed to stopping directly above the forehead.
Ensure elbow position is not compromised as you'll likely have to drop the weight in order to complete the additional range of motion.
Barbell Skull Crusher
A skull crusher performed with a barbell.
As with the dumbbells, elbows must remain tucked in and only the forearm should move.
The barbell skull crusher can be performed fairly heavy, and is a great exercise for overloading the triceps.
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Common Dumbbell Skull Crusher Mistakes
Utilizing A Partial Range Of Motion
There's no reason to work in a small range of motion on your overhead extensions, opt to lower the bar ALL the way down in front of your head before driving through the triceps until they're locked out at the top of the movement.
Partial range of motion = partial triceps activation.
Flaring Your Elbows Out
When performing any triceps exercise, whether it be a dumbbell overhead triceps extension or a rope pushdown it’s imperative you keep your elbows tucked in by your sides.
Flaring your elbows outwards is often a sign that the weight is too heavy (as you’re trying to muscle the shoulders in to assist with moving the weight).
Flaring the elbows on triceps exercise places your shoulders at a high risk of injury not to mention you’re only going to applying a small amount of tension to the triceps as the shoulders are trying to take over and lift the weight.
If you find yourself constantly flaring your elbows lower the weight and consciously practise tucking your elbows in to your side on each repetition until it becomes natural.
Lifting Too Light
If you don’t generally train in the lower rep range I recommend you give it a try, stop lifting in the 10 – 15 rep range for at least a month and focus on heavy, low rep sets. Once you start to see results you won’t want to go back.
Now, you may still think high reps are beneficial, but let me tell you they’re far from it.
High repetitions result in increased stress on your CNS, increase in localized inflammation and increased soreness.
“Movements or exercises that do not give the muscle the required resistance, but are the kind that involve a great number of repetitions, never break down any tissue, to speak of. These movements involve a forcing process that cause the blood to swell up the muscle, and simply pump them up”– George F. Jowett, 1926
Similar & Substitute Exercises
- Barbell Skull Crusher
- Triceps Dips
- Overhead Triceps Extension
- Triceps Push down