build insane triceps by doing skull crushers – laz – tymoff

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Build Insane Triceps by Doing Skull Crushers – Laz – Tymoff

Building strong and defined triceps is a goal for many fitness enthusiasts, and one effective exercise that can help achieve this is the skull crusher. Also known as the lying triceps extension, this exercise targets the triceps muscles and can lead to impressive gains when performed correctly. In this article, we will delve into the benefits of skull crushers and how to incorporate them into your workout routine to build insane triceps.

The Benefits of Skull Crushers

Skull crushers are a compound exercise that primarily targets the triceps brachii muscle, which is crucial for arm strength and aesthetics. By performing skull crushers regularly, you can:

  • Isolate the triceps muscles for maximum growth
  • Improve triceps strength and endurance
  • Enhance overall arm definition

When done with proper form and technique, skull crushers can be a game-changer in your arm workout routine.

How to Perform Skull Crushers

Here is a step-by-step guide on how to perform skull crushers correctly:

  1. Start by lying flat on a bench with a barbell or dumbbells in your hands.
  2. Extend your arms straight up towards the ceiling, keeping your elbows in line with your shoulders.
  3. Slowly lower the weight towards your forehead by bending your elbows.
  4. Pause briefly at the bottom of the movement, then extend your arms back to the starting position.
  5. Repeat for the desired number of reps.

It is essential to maintain control throughout the exercise and avoid using momentum to lift the weight. Focus on engaging your triceps to maximize the effectiveness of the skull crushers.

Common Mistakes to Avoid

When performing skull crushers, it is crucial to avoid the following mistakes:

  • Using too much weight, leading to improper form
  • Flaring out the elbows, which can strain the shoulders
  • Not fully extending the arms at the top of the movement

By correcting these mistakes and focusing on proper technique, you can prevent injury and ensure optimal triceps engagement during skull crushers.

Variations of Skull Crushers

There are several variations of skull crushers that you can incorporate into your workout routine to target the triceps muscles from different angles:

  • Close-grip skull crushers
  • Reverse grip skull crushers
  • Dumbbell skull crushers

Experimenting with these variations can help keep your workouts challenging and prevent plateaus in triceps development.

Frequency and Repetitions

For optimal triceps growth, it is recommended to perform skull crushers 2-3 times per week, with 3-4 sets of 8-12 repetitions. Adjust the weight according to your fitness level and aim to increase the resistance gradually as you get stronger.

Recovery and Nutrition

Building insane triceps with skull crushers also requires adequate rest and proper nutrition. Ensure you allow your muscles to recover between workouts and consume enough protein and calories to support muscle growth.


1. Are skull crushers safe for beginners?

Yes, skull crushers can be safe for beginners if performed with proper form and technique. Start with lighter weights and focus on mastering the movement before increasing the resistance.

2. Can skull crushers help in reducing arm fat?

While skull crushers primarily target the triceps muscles, incorporating them into a comprehensive workout routine along with a balanced diet can contribute to overall fat loss, including in the arms.

3. Should skull crushers be done before or after other triceps exercises?

It is generally recommended to perform compound exercises like skull crushers earlier in your workout when your muscles are fresh. However, the sequence can vary based on individual preferences and workout goals.

4. How often should skull crushers be included in a workout routine?

Skull crushers can be included in your workout routine 2-3 times per week, depending on your training split and recovery capacity. Ensure you allow adequate rest between sessions to prevent overtraining.

5. Can skull crushers be done

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