Skullcrushers or Laying triceps extension
Also known as a laying triceps extension, the skullcrusher gets its name from the lowering of the weight above the trainers head during the execution of the lift. This isolation exercise involves little secondary muscle involvement during the lift, and is a great way to directly stimulate the triceps.
Commonly performed with an EZ bar due to the shorter length and ease of use, the skullcrusher can be performed both underhand and over hand, although the underhand is obviously somewhat safer and it may be wise to choose this grip due to the nature of the exercise. A hammer grip can also be performed with this exercise, using two dumbbells in sync, thus also allowing for isolateral training due to each arm working independently of the other.
Performing skullcrushers
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Load bar with correct weight. Put on safety collars.
- Lay on flat bench, holding bar above head with a medium overhand width grip.
- Upper arms should remain perpendicular to the ground throughout the movement.
- Whilst maintaining good body posture, and upper arms remaining stationary, lower bar by bending elbows.
- Bring bar down to just above the head, with forearms just below parallel to the ground.
- Contract triceps brachii, bringing bar back to starting position.
- Repeat for desired amount of repetitions.
Skullcrushers courtesy of Fitness Uncovered - Bodybuilding & Fitness
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