Shape Up Your Shoulders With Skull Crusher Workout
Skull Crusher- sounds interesting right? It is a kind of exercise that works for the triceps. So if you want to shape up your arms and shoulders, the Skull Crusher workout is what you need. Read this article to learn everything about skull crusher, how to perform it, and the benefits.
Skull Crusher: How To Do It?
If you are new to this exercise, start with this guide. We have explained the complete procedure step-by-step to help our readers understand how to perform the skull crusher workout. Also, make sure to consult your gym trainer or doctor before performing this exercise, whether it suits you or not.
Exercise Equipment: FlatBench and Barbell
- Sit on the bench with taking barbell in your hands
- Grasp the barbell, palm facing down
- Lie on the bench as you need to bring your weight (barbell) up
- Keep your shoulders stable, and slowly bend your elbows to bring the weight down toward your head
- Hold the same position for 1-2 seconds, and then straighten your elbows to push the weight back
Note: Keep your humerus bone fixed in space throughout the movement
- Repeat the procedure until you complete 3 sets of 8-12 repetitions
This is the complete procedure to perform a skull crusher workout. Remember to take precautions while performing this exercise. You need to be extra careful with your grip because the barbell may fall on you and cause serious injury. Also, the wrong shoulder position can result in damage. Taking expert assistance in the beginning is an excellent choice to avoid serious side effects.
Benefits Of Skull Crusher Workout
Building triceps is not the only benefit that a skull crusher workout offers. Here are all the perks that this exercise brings.
Improve performance of upper body exercise
Simply put, skull crushers enhance pushing movements because they train your body to load weight with your elbows. Pushing out and in the weight engages your shoulders and chest, strengthening the muscles and increasing your potential to perform more rigorous exercises. So if you have been struggling with push-ups, practice the skull crusher to make it easier.
Increase grip strength
A skull crusher workout also plays a vital role in improving grip strength, which is necessary to save you from an injury that can cause due to falling weight on you while exercising. Not only this but a firm grip is also required for carrying out other weights like bags, water-filled buckets, groceries, etc. So if you feel you are losing the grip, a skull crusher workout is ideal. It is important to keep the wrists straight when performing a skull crusher, whether with dumbbells or a plat. It is easier to hold the weight, but keeping your wrist straight improves your grip.
Isolates the triceps
The skull crusher is an isolation exercise, primarily focusing on utilising the joints. In turn, you rely on the triceps to complete the movement and thus are better able to target these small arm muscles, which is relatively tough to do with upper body moves.
Variating Of Skull Crusher Workout
A skull crusher workout can be done in various ways. A few significant exercises are discussed in the below section.
1. Dumbbell Triceps Extension
This is the same as a skull crusher but performed differently. It is relatively easy because you can vary the angle of your forearm rotation to decrease stress. But you can make it challenging by requiring you to work both sides equally and maintain core stability. The ideal way to perform this exercise is to start with low-weight and work on perfecting your forms. Once familiar with the exercise, you can slowly increase your weight.
2. Resistance Band Skull Crusher
The resistance band skull crusher is a challenging exercise. So exercising on the bench or floor is best to support your back properly. You may need to adjust your height from the anchor point and the resistance band to get proper resistance.
There are skull crusher workout alternatives also that you can do to build up your body that too focus on dumbbell or barbell. Below are a few alternatives to which you can replace the skull crusher.
Skull Crusher Workout Alternatives
Try out these skull crusher alternatives that work the same.
1. Close Grip Bench Press
A close-grip bench press is the most popular alternative to the skull crusher, a variation of the barbell bench press. This workout is capable of activating the triceps brachii; however, it also activates upper body muscles.
2. Triceps Extensions
The triceps extensions are much like a skull crusher workout and are generally performed with a dumbbell or kettlebell. It is also an isolation exercise, allowing you to substitute the skull crusher with the same volume and level of intensity with practically no change in the workout routine.
3. Bench Dips
This is another type of skull crusher workout that only requires a bench from which the exercise is done. The bench dips activate the triceps when the body goes up and down.
4. Tricep Kickbacks
Also known as tricep brachii, this exercise uses dumbbells or kettlebells. It is considered close to the skull crusher in terms of intensity.
5. Diamond Push-ups
This push-up exercise is an excellent substitute for the skull crusher without requiring extra equipment or advanced exercise knowledge. It is similar to regular push-ups, but the only difference is the placement of hands. In diamond push-ups, both hands are placed close and beneath the chest, while they are apart in regular push-ups.
Also Read: How Long Should You Rest Between Sets?
The skull crusher workout is considered the best exercise for building mass and strength in your triceps. Plus, it increases the stability of your shoulders. The exercise is effective if done in the right way. Remember, always perform the movement calmly, slowly, and with control.
You would know the right way if you have been performing skull crusher workouts. Try out variations of skull crusher to add some variety to your workouts.