Skull Crusher – The Ultimate Guide to Building Bigger Arms


skull crusher

Looking to build bigger and stronger arms? Look no further than the skull crusher! This powerful exercise is a great way to target the biceps and triceps and can help you achieve the impressive arms you’ve always wanted. In this guide, we will teach you how to properly perform skull crushers, as well as offer some tips on how to make this exercise even more effective. Let’s get started!

1. Lie down on your back.

A close up of some bushes

Start by lying down on your back on a flat bench. You will need to have a weight in each hand, and your arms should be extended straight up above you.

As you lower the weights down, keep your elbows close to your head and tuck them in at about a 45-degree angle. Lower the weights until they are just about to touch your forehead, and then press them back up to the starting position. That’s one rep!

Skull crushers are a great exercise for building bigger and stronger arms, but they can also be tough on your elbows. If you find that this exercise is causing pain in your elbows, try adjusting your grip or using lighter weights. You can also try doing skull crushers with an EZ bar, which can help reduce some of the stress on your elbows.

2. Position the load directly above your chest.

A woman standing in front of a mirror posing for the camera

When you lower the weights down, be sure to keep them directly above your chest. This will help ensure that you are targeting your triceps muscles and not using too much of your shoulder or chest muscles.

3. Press your feet hard into the floor to maximise stability.

skull crushers can be a bit tricky to balance, so be sure to press your feet hard into the floor for stability. This will also help you generate more power as you press the weights back up to the starting position.

4. Inhale and brace your core, glutes and grip.

Skull crushers are a great exercise, but they can also be dangerous if you don’t use proper form. Before you start the exercise, take a deep breath and brace your core. This will help stabilise your spine and minimise the risk of injury. Additionally, be sure to grip the weights tightly and focus on using your triceps muscles to press the weights up.

5. Bend your elbows and begin to lower the weight right now to your forehead (or lower, see below)

Skull crushers can be performed with a variety of different grip widths. A narrower grip will target the inner head of the triceps, while a wider grip will target the outer head. Experiment with different grips to see what works best for you. skull crushers can also be done with a barbell, dumbbells, or even a resistance band.

6. One Lever Only

Skull crushers can be performed with one arm at a time, or with both arms at the same time. If you are using both arms, be sure to keep your elbows in and tuck them close to your head. This will help ensure that you target your triceps muscles and not use too much of your shoulder or chest muscles.

Final Verdict

Skull crushers are a great exercise for building bigger and stronger arms. They are also relatively safe, as long as you use proper form. Be sure to keep your elbows in and tuck them close to your head, and focus on using your triceps muscles to press the weights up.

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