If you want to improve your arm strength, size, and definition, you need to train your triceps. The triceps are the muscles on the back of your upper arm that help you extend your elbow and press heavy weights. One of the best exercises to target your triceps is the skull crusher, also known as the lying triceps extension. In this article, we will show you how to perform the skull crusher with proper form, explain the benefits of this exercise, and introduce you to the Laz – The Tymoff technique is a special method for doing skull crushers that will help you develop ridiculous triceps.
What are skull crushers and what muscles do they work?
Skull crushers are a triceps isolation exercise that involves lowering a weight from an overhead position to your forehead or behind your head, and then extending your arms back to the starting position. The name “skull crusher” comes from the potential risk of dropping the weight on your head if you use poor form or too much weight. However, when done correctly, skull crushers are a safe and effective way to work your triceps.
Skull crushers primarily work the triceps brachii, the muscle that makes up most of your upper arm. The triceps brachii has three heads: the long head, the medial head, and the lateral head. The long head originates from the scapula (shoulder blade) and crosses the shoulder joint, while the medial and lateral heads originate from the humerus (upper arm bone) and end at the elbow. The main function of the triceps is to extend the elbow, but the long head also helps extend the shoulder.
By performing skull crushers, you can target all three heads of the triceps, especially the long head, which is often neglected by other triceps exercises. Skull crushers can also improve your bench press strength, overhead pressing power, and throwing performance.
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How to do skull crushers with the proper form
To perform skull crushers, you need a pair of dumbbells or a barbell, preferably an EZ curl bar, which has a curved shape that allows for a more comfortable grip. You also need a flat bench or a mat to lie on. Here are the steps to follow:
- Lie on your back on the bench or mat, with your feet flat on the floor and your knees bent.
- Hold the dumbbells or barbell with an overhand grip, hands shoulder-width apart, and your arms fully extended above your chest.
- Keep your shoulders stable and your elbows tucked in close to your head. This will prevent your elbows from flaring out and reduce the stress on your shoulder joints.
- Slowly lower the weight toward your forehead or behind your head, bending your elbows and moving your shoulders slightly backward. The weight should come down to a point just above your forehead or hairline, or slightly lower if you feel comfortable.
- Pause for a moment at the bottom, and then contract your triceps to extend your arms and raise the weight back to the starting position. Do not lock your elbows at the top, as this will reduce the tension on your triceps.
- Repeat for the desired number of repetitions.
What are the benefits of skull crushers?
Skull crushers are a great exercise to build your triceps for several reasons:
- They isolate the triceps and place a high amount of stress on the muscle fibers, leading to increased muscle activation and growth.
- They target the long head of the triceps, which contributes to the overall size and shape of the muscle, and also helps with shoulder extension and stability.
- They improve your strength and power in pressing movements, such as the bench press, the overhead press, and the push-up, by enhancing your lockout ability and triceps endurance.
- They can be easily modified by changing the angle of the bench, the type of weight, or the grip width, to add variety and challenge to your triceps workout.
What is the Laz – Tymoff technique for skull crushers?
The Laz – Tymoff technique is a special way of performing skull crushers that was developed by fitness experts Laz and Tymoff. The technique involves a slight adjustment in the elbow positioning and the movement speed, which can make a big difference in the results. Here is how to do the Laz – Tymoff technique:
- Start with a lighter weight than you normally use for skull crushers, and focus on perfecting your form.
- Keep your elbows tucked in close to your head, as in the regular skull crusher, but slightly rotate your wrists inward, so that your palms are facing each other. This will place more emphasis on the triceps and less on the forearms.
- Lower the weight slowly and with control, until it touches your forehead or slightly below it. Do not bounce the weight off your head, as this can cause injury and reduce the effectiveness of the exercise.
- Pause for a second at the bottom, and then explode up with power, extending your arms and contracting your triceps. Do not use momentum or swing the weight, but rather use your triceps to drive the weight up.
- Repeat for the desired number of repetitions.
The Laz – Tymoff technique has several advantages over the regular skull crusher:
- It increases the range of motion and the time under tension for the triceps, leading to more muscle damage and growth.
- It reduces the risk of injury and the stress on the shoulder joints, by keeping the elbows tucked in and the wrists neutral.
- It improves the mind-muscle connection and the muscle contraction, by using a slow and controlled eccentric phase and a fast and powerful concentric phase.
How to incorporate skull crushers into your workout routine
Skull crushers are a versatile exercise that can be incorporated into any workout routine that involves triceps training. You can do them as a warm-up, a finisher, or a main exercise, depending on your goals and preferences. Here are some general guidelines on how to use skull crushers in your workouts:
- Frequency: You can do skull crushers 2-3 times per week, depending on your recovery and volume. Make sure to allow at least 48 hours of rest between triceps workouts, to avoid overtraining and injury.
- Volume and intensity: You can adjust the number of sets and reps, and the amount of weight, according to your fitness level and goal. A common approach is to do 3-4 sets of 8-12 reps, with a moderate to heavy weight, for muscle hypertrophy. You can also do lower reps with heavier weight, or higher reps with lighter weight, for strength or endurance, respectively.
- Tempo and rest: You can vary the speed and the pause of the movement, and the rest time between sets, to increase or decrease the difficulty and the effect of the exercise. A typical tempo is to lower the weight for 2-3 seconds, pause for 1 second, and raise the weight for 1-2 seconds. A typical rest time is 60-90 seconds between sets, but you can shorten or lengthen it as needed.
- Variation and progression: You can change the angle of the bench, the type of weight, or the grip width, to target different parts of the triceps and avoid boredom and plateaus. You can also use different techniques, such as the Laz – Tymoff technique, drop sets, supersets, or negatives, to challenge your triceps and stimulate more growth. You can also increase the weight, the reps, or the sets, as you get stronger and more proficient.
Conclusion
Skull crushers are more than just an exercise; they’re a journey towards unlocking your arm strength potential. Through consistent practice, proper form, and strategic incorporation into your workout regimen, you can build the triceps of your dreams. Embrace the challenge, and let the transformation begin with skull crushers.
In this article, we’ve explored the foundations of skull crushers, from anatomy and technique to variations and safety. By understanding and applying these principles, you’re well on your way to achieving impressive arm strength and definition. Remember, the journey to stronger arms is a marathon, not a sprint. Dedication, patience, and persistence are your allies. Now, armed with knowledge and motivation, go forth and crush those skull crushers.
