If you’re looking to build insane triceps, there’s one exercise you shouldn’t overlook: skull crushers. This intense exercise targets the triceps, helping you to develop strength and size in this vital muscle group. In this article, we’ll explore the benefits of skull crushers and provide tips on incorporating them into your workout routine to achieve maximum results.

Why Are Triceps Important?Why Are Triceps Important?

Before we dive into the specifics of skull crushers, let’s first understand why triceps are essential. The triceps comprise most of the upper arm muscle mass and are responsible for extending the forearm. Strong triceps, such as bench and overhead presses, are vital in various pushing movements. Building solid triceps will improve your upper body strength and enhance your exercise performance.

What Are Skull Crushers?

Skull crushers, also known as lying triceps extensions, are a powerful exercise that targets the triceps by isolating them from other muscles. This exercise remains typically performed lying on a bench, holding a barbell or dumbbell above your chest, and lowering the weight towards your forehead by bending at the elbows. The movement resembles performing a skull crusher, hence the name.

Benefits of Skull Crushers

Targeted Triceps Engagement: Skull crushers provide a high degree of isolation for the triceps, allowing you to focus solely on strengthening and building this muscle group.

Strength Development: By challenging your triceps with heavy weights through skull crushers, you’ll gradually increase their strength, enabling you to handle greater loads in other compound exercises.

Muscle Hypertrophy: Skull crushers are an effective exercise for stimulating muscle growth in the triceps. By subjecting the muscles to high tension and stress levels, you’ll stimulate muscle hypertrophy, leading to increased muscle size and definition.

Improved Lockout Strength: The lockout portion of pressing movements heavily relies on tricep strength. Incorporating skull crushers into your training routine will enhance your lockout strength in bench and overhead presses.

How to do skull crushers with proper form

If you’re new to this exercise, start with a low weight and work on perfecting your form. As you become familiar with the exercise and gain strength, you can slowly increase the weight you use.

Equipment used: flat bench, barbell (ideally an EZ Curl bar)

  1. Sit on the bench with the barbell on your lap.
  2. Grasp the barbell with a shoulder-width grip, palms facing down, while keeping your wrists straight.
  3. Lie on your back as you bring the weight up to a position over your collarbone.
  4. Keeping your shoulders stable, slowly bend your elbows, bringing the weight down to just past your head. Keep your elbows pointing straight ahead as you lower the weight.
  5. Hold for 1–2 seconds. Then straighten your elbows, pushing the weight back to an overhead position. Keep your humerus bone fixed in space throughout the movement.
  6. Perform 3 sets of 8–12 repetitions.

How to Perform Skull CrushersHow to Perform Skull Crushers

Now that you understand the benefits of skull crushers let’s take a look at how to perform this exercise correctly:

Setup: Lie on a flat bench with your feet firmly on the ground. Hold a barbell or dumbbell with a grip slightly narrower than shoulder width directly above your chest.

Lowering the Weight: Keep your upper arms stationary and slowly lower the weight towards your forehead by bending at the elbows. Maintain control throughout the movement and stop before the weight touches your forehead.

Extension: Pause briefly and then extend your arms back to the starting position, entirely contracting your triceps as you return to the top. Repeat for the desired number of repetitions.

Tips for Maximum Results

To ensure you build insane triceps with skull crushers, here are some tips to keep in mind:

Choose the Right Weight: Select a weight that challenges your triceps without compromising your form. Remember to start light and progressively increase the weight as your strength improves.

Focus on Form: Keep your elbows tucked in and your upper arms stationary throughout the movement. Avoid swinging or using momentum to lift the weight.

Control the Negative: The exercise’s eccentric (lowering) phase is crucial for muscle growth. Lower the weight slowly and under control.

Variations: Experiment with different variations of skull crushers, such as using an EZ bar or dumbbells, to target your triceps from different angles and provide additional stimulus for muscle growth.

Proper Warm-Up: Prioritize warming your triceps with light weights or exercises like pushdowns before performing skull crushers to prevent injury and activate the muscles.

Why Cranial Compressors Are Important?

In the medical field, many devices and instruments play crucial roles in patient care and treatment. One such instrument that holds immense importance is the cranial compressor. In this article, we will delve into the significance of cranial compressors and how they contribute to the well-being of patients.

The Importance of Cranial CompressorsBenefits of Skull Crushers

Cranial compressors are specially designed devices used for surgical procedures that involve the cranium or skull. They are primarily used to assist surgeons in maintaining proper access and visualization during delicate brain operations.

Ensuring Optimal Surgical Conditions

It is essential to have a clear and stable surgical field during neurosurgical procedures. Cranial compressors suppress scalp bleeding, thereby providing optimal surgical conditions. By exerting precise pressure on the skull, these devices assist in reducing blood flow and minimizing the chances of excessive bleeding.

Maximizing Safety and Accuracy

The human skull is a complex structure, and any movement during brain surgery can have severe consequences. Cranial compressors help immobilize the head and minimize movement, ensuring utmost safety during neurosurgical procedures. Moreover, these devices enable surgeons to perform intricate maneuvers with enhanced accuracy, reducing the risk of errors.

Prevention of Brain Shift

In some instances, brain tissue can shift during surgery due to variations in intracranial pressure. This movement can compromise the success of the procedure and pose a threat to the patient’s well-being. Cranial compressors play a pivotal role in preventing brain shift by exerting gentle pressure on the skull, maintaining stability, and ensuring precise surgical outcomes.

Efficient Cerebral Vascular Access

Cranial compressors aid in providing surgeons with easy access to the cerebral vasculature. These devices facilitate efficient vascular procedures, such as aneurysm clipping or arteriovenous malformation (AVM) treatment, by reducing the likelihood of blood flow obstruction. This, in turn, improves patient outcomes and expedites the surgical process.


Incorporating skull crushers into your triceps training routine is a sure way to build insane triceps and increase strength in this important muscle group. Remember to maintain proper form, gradually increase the weight, and listen to your body to avoid any potential injuries. By staying consistent and putting in the hard work, you’ll be well on your way to achieving impressive triceps that will turn heads at the gym.