Best Tricep Exercises: Skull Crushers Supreme
Introduction: The Emergence of the Tricep Titan
While most folks think about developing bigger arms, their biceps get all the attention. But here's a tough reality known well to experienced weightlifters and strength trainers: if you desire serious arm bulk and upper body strength, you need to give your triceps top priority. Why? Because your triceps comprise almost two-thirds of your upper arm girth. And for isolating and focusing on those triceps for maximum hypertrophy, skull crushers are the best.
Welcome to the Skull Crushers Supreme guide — your full analysis of one of the greatest tricep exercises for size, strength, and definition. Whether you're a beginner at the gym or an experienced lifter, commanding this movement can catapult your arm development to new heights.
1. Understanding the Triceps: Why Skull Crushers Matter
Before diving into the exercise itself, let’s quickly break down why the triceps are so important and how skull crushers uniquely target them.
Anatomy of the Triceps
The triceps brachii (meaning "three-headed muscle of the arm") is located at the back of your upper arm and consists of three heads:
Long Head – originates from the scapula and crosses the shoulder joint.
Lateral Head – gives that "horseshoe" shape when well-developed.
Medial Head – is the lowest of the three and assists in stabilizing the arm.
Skull crushers are so effective because they:
-Highlight the long head with the position of the arm overhead.
-Can give a deep stretch to the muscle.
-Give a big range of motion.
-Isolate the triceps with very little use of secondary muscles.
2. Why Skull Crushers Are One of the Best Tricep Exercises
1. Unmatched Isolation
In contrast to compound exercises such as dips or close-grip bench press, skull crushers reduce chest and shoulder involvement, enabling you to effectively isolate the triceps.
2. Hypertrophy Goldmine
With proper form and consistent overload, skull crushers are among the best exercises for increasing tricep size — especially through the use of controlled negatives and full range of motion.
3. Versatility of Equipment
You can do skull crushers with:
-EZ-bar (most joint-friendly)
-Straight barbell
-Dumbbells (excellent for unilateral training)
-Cable attachments
-Resistance bands
This renders them extremely versatile to different training methods and settings.
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| image credit: FREEPIK |
3. How to Do Skull Crushers Properly
It's essential to master form in order to prevent injury and maximize this movement.
Step-by-Step Instruction:
Start Position
Rest on a bench flat with a barbell or EZ-bar positioned above your chest, arms extended fully.
Lower the Bar
Lower the bar slowly towards your forehead by bending the elbows. Keep the upper arms perpendicular to the ground and elbows fixed.
Deep Stretch
Lower the bar to a point that you are experiencing a deep stretch in the triceps — above the forehead or just behind the head.
Press Up
Push out the elbows to press the bar back to the initial position. Do not allow your shoulders to help lift it.
Repeat
Do 8–12 reps for hypertrophy, or 4–6 for strength.
Form Tips:
-Have your elbows in — not out.
-Don't hinge at your upper arms — just the elbow.
-Use a spotter when lifting heavy with a barbell.
-Opt for an EZ-bar over a straight bar to minimize wrist/elbow stress.
4. Skull Crusher Variations to Try
The various lifts change the angle of resistance and muscle recruitment slightly, preventing plateaus and joint stress.
1. EZ-Bar Skull Crushers
-Most common version.
-Comfortable to grip and ideal for progressive overload.
2. Dumbbell Skull Crushers
-Independent arm movement possible.
-Reduces muscle imbalances.
3. Incline Skull Crushers
-More stretch on the long head.
-Develops the upper tricep.
4. Cable Skull Crushers
-Constant tension on the muscles throughout the movement.
-Smooth resistance, perfect for high-rep burnouts.
5. Seated or Overhead Skull Crushers
-Also referred to as "French Press."
-Shifts emphasis on the long head even further.
5. Common Mistakes to Avoid
Skull crushers are easy in concept but are easily botched in execution. Be careful of:
❌ Elbow Flaring
This transfers tension to shoulders and chest.
❌ Incomplete Range of Motion
Not lowering the weight all the way steals the stretch your triceps require to grow.
❌ Using Momentum
Swinging or jerking the weight up is less effective and more injury-prone.
❌ Going Too Heavy
This is an isolation exercise — form is more important than load.
❌ Wrist Position
Do not allow your wrists to buckle backward with weight; employ a neutral or semi-pronated grip.
6. Programming Skull Crushers for Optimal Returns
Frequency:
2–3 times per week (depending on your training split).
Volume:
3–4 sets per session.
Reps:
-8–12 reps for size
-6–8 reps for strength
-12–15+ reps for burnouts or supersets
Best When Combined With:
-Close-Grip Bench Press
-Overhead Tricep Extensions
-Rope Pushdowns
-Dips (Weighted or Bodyweight)
You can begin your tricep workout with skull crushers as your primary lift, or do them later in the session to pre-exhaust the muscle.
Example Skull Crusher-Dominated Tricep Workout
-Triceps Titan Session (Intermediate to Advanced)
-Close-Grip Bench Press – 4 sets x 6–8 reps
-EZ-Bar Skull Crushers – 4 sets x 8–10 reps
-Incline Dumbbell Skull Crushers – 3 sets x 10–12 reps
-Rope Tricep Pushdowns – 3 sets x 12–15 reps
-Bench Dips (Burnout) – 2 sets to failure
7. Frequently Asked Questions
Are Skull Crushers Bad for the Elbows?
They may be difficult on the elbows if done with poor technique or heavy weight. Using an EZ-bar and a good warm-up minimize risk.
Should Beginners Do Skull Crushers?
Yes, but begin with lighter weights and dumbbells to get form under control before increasing.
Can I Do Skull Crushers at Home?
Yes. You can use:
-Dumbbells
-Resistance bands
-A barbell if you have a bench setup
What's Better — Skull Crushers or Tricep Pushdowns?
Both are great. Skull crushers are better for mass and long head development, while pushdowns are better for volume and shaping.
Conclusion: Best Tricep Exercises
If you're committed to developing well-defined, massive, and strong triceps, skull crushers are a must-have in your training program. They are one of the most effective tricep exercises because they can target the long head of the triceps and the triceps themselves with such a high degree of precision and intensity.
From EZ-bar variations of old to cables and dumbells, skull crushers provide the versatility, effectiveness, and muscle-building capacity that few isolation exercises can rival. Just keep in mind: form over ego, steady progression, and good programming are the way to go.
So next arm day, load up the bar, lock those elbows, and crush it — literally.
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