Build insane triceps by doing skull crushers – laz – tymoff

Unlock Massive Triceps with Skull Crushers: The Ultimate Guide by Laz and Tymoff

If you’re looking to build impressive triceps, then you’re probably aware of the many exercises out there. But if you want to maximize growth and achieve that coveted horseshoe shape, skull crushers should be your go-to exercise. In this guide, brought to you by fitness experts Laz and Tymoff, we’ll break down how to perform skull crushers correctly and how this powerhouse move can transform your triceps.

What Are Skull Crushers?

Skull crushers, also known as lying tricep extensions, are a staple in many strength training regimens. The exercise primarily targets the triceps, which are crucial for overall arm strength and aesthetics. Named for the potential of a dropped barbell to cause injury (if not done correctly), skull crushers can deliver remarkable results when executed with proper form and technique.

Why Skull Crushers Are Effective

Skull crushers are particularly effective because they isolate the triceps and place them under significant tension. This isolation ensures that the triceps are working hard throughout the movement, leading to greater muscle engagement and, ultimately, muscle growth.

Key Benefits of Skull Crushers:

1. Isolation of Triceps: Skull crushers target the triceps with minimal involvement from other muscles, which is ideal for focused development.
2. Variety of Equipment: They can be performed with a barbell, dumbbells, or an EZ curl bar, allowing you to vary your routine and prevent plateaus.
3. Flexibility in Variation: Different variations, such as incline or decline skull crushers, can further target different parts of the triceps.

How to Perform Skull Crushers Correctly

1. Setup:

• Equipment: You can use a barbell, EZ curl bar, or dumbbells. An EZ curl bar is recommended for better wrist comfort.
• Bench: Lie flat on a bench with your feet firmly planted on the ground.

2. Starting Position:

• Grip: If using a barbell or EZ curl bar, grip the bar slightly wider than shoulder-width. If using dumbbells, hold them with your palms facing each other.
• Elbows: Position your arms straight up above your chest, keeping your elbows close to your head.

3. Execution:

• Lowering: Slowly lower the barbell or dumbbells towards your forehead or just behind it. Keep your elbows stationary and only allow your forearms to move.
• Extension: Push the weight back up to the starting position by extending your arms, fully contracting your triceps at the top.

4. Tips for Proper Form:

• Controlled Movement: Perform the exercise slowly and deliberately to maximize muscle engagement and minimize risk of injury.
• Elbow Position: Keep your elbows in a fixed position throughout the movement to ensure the triceps are doing the work.
• Range of Motion: Lower the weight to a point that is comfortable for your elbows, avoiding excessive range of motion that could lead to strain.

Common Mistakes and How to Avoid Them

1. Using Excessive Weight:

Using too much weight can lead to poor form and potential injury. Start with a manageable weight and gradually increase as you build strength.

2. Flaring Elbows:

Flaring your elbows out can shift the focus away from the triceps and increase the risk of shoulder injuries. Keep your elbows close to your head throughout the movement.

3. Jerky Movements:

Perform the exercise with smooth, controlled motions. Jerky movements can lead to strain and reduce the effectiveness of the exercise.

Incorporating Skull Crushers into Your Routine

Skull crushers can be included in various parts of your workout routine, whether as part of a dedicated arm day or a full-body workout. Here’s a sample triceps workout featuring skull crushers:

1. Warm-Up:

• Light cardio and dynamic stretching.

2. Skull Crushers:

• 3 sets of 8-12 reps.

3. Dips:

• 3 sets of 10-15 reps.

4. Overhead Tricep Extension:

• 3 sets of 12-15 reps.

5. Tricep Pushdowns:

• 3 sets of 12-15 reps.

6. Cool Down:

• Stretching and foam rolling.

Conclusion

Skull crushers are a phenomenal exercise for building massive triceps when performed with proper form and technique. By incorporating this powerful move into your routine, you’ll be well on your way to achieving those impressive arms you’ve been striving for. Remember to focus on controlled movements and proper technique, and don’t forget to pair your workout with a balanced diet and adequate rest.