Building a Monster: Skull Crushers | Video Exercise Guide

Skull Crushers

barbell

The Skull Crusher is a single joint pushing exercise for increasing overall strength and mass in the triceps.  Stronger triceps improve all pushing exercises such as bench press and vertical press. There is a greater amount of stress placed on the long head of the tricep when performing the Skull Crusher.  The Skull Crusher is also known as a Skull Splitter, Nose Breaker and Lying Tricep Extension.  There is a subtle yet significant detail that must be implemented when performing the Skull Crusher effectively.  As much as I prefer the name Skull Crusher and Nose Breaker, it really does not paint an accurate visual for execution.  The barbell is not lowered to the nose or forehead.  The wrists, elbows, and shoulders are not stacked.  The barbell is held above the forehead and lowered behind the head then pressed back up to extension.  Align the bar slightly above eye level and begin the exercise.  The bar path is critical in this exercise. Positioning the bar placement slightly above eye level lengthens and loads the long head of the tricep throughout the duration of the exercise.  A grip placement inside of shoulder width is commonly used but this is preference.  It is not recommended to have hand placement any greater than shoulder width. In this demonstration the exercise is performed with a cambered bar but dumbbells can be used.

how to perform a Skull Crusher

Initiate the exercise by slowly lowering the bar behind your head and quickly press the bar back up and away from the body until you are at full extension.  Repeat for the designated repetitions.  If you feel any discomfort in the shoulder end the exercise.  If you can not maintain proper bar path, reduce the amount of weight.