Having well-developed triceps is crucial for achieving that coveted “horseshoe” arm shape and enhancing upper body strength. The triceps contribute up to two-thirds of the overall size of the arm, making them an important muscle group to focus on.
One of the most effective exercises for building big, powerful triceps is the skull crusher. By focusing tension squarely on the triceps, skull crushers can help isolate and overload this muscle like few other exercises. When performed correctly and progressively overloaded over time, skull crushers are truly unparalleled for stimulating triceps growth.
In this article, I will break down Laz’s renowned technique for performing skull crushers, as showcased on his informative fitness series Tymoff. By analyzing Laz’s form and understanding how to properly apply progressive overload, you’ll learn how to take your triceps training to the next level and develop truly insane arms.
Understanding Triceps Anatomy
Brief Anatomy Overview: The triceps muscle is composed of three heads – the long head, lateral head, and medial head. The long head originates on the humerus bone and inserts on the ulna bone. The lateral and medial heads both originate on the humerus bone closer to the elbow.
Role in Upper Body Strength: As the primary extensors of the elbow joint, the triceps contribute tremendous pushing power for movements like overhead pressing, dipping, and chin-ups. By targeting all three heads, you’ll maximize overall arm development and functional strength.
What are Skull Crushers?
Exercise Description: To perform skull crushers, lie flat on a bench holding a barbell or dumbbells above your forehead. Keeping the upper arms stationary, lower the weight straight back behind your head by hinging at the elbows. Pause, then drive the weight back overhead through a full extension.
Variations: You can perform skull crushers using a barbell, dumbbells, or an EZ curl bar. Dumbbells allow for slight internal rotation of the arms to further isolate the triceps. EZ bars reduce pressure on the elbows.
Common Mistakes: Common mistakes include flaring the elbows out, using momentum to swing the weight up, and not extending fully at the top. Be sure to keep elbows tracking close to the head and avoid locking out the joint at the top to prevent injury.
Benefits of Skull Crushers for Triceps Development
Isolation of Triceps: By keeping the upper arms stationary on the bench, skull crushers place all resistance directly through the triceps from start to finish. This intense isolation leads to maximum muscle recruitment and growth stimulation.
Progressive Overload
The weight used can be easily and progressively increased over time to continually challenge the triceps. More weight means more tension and stimulus for new muscle fibers to develop.
Versatility
Skull crushers can be incorporated into both bodybuilding and strength-focused routines. They work well at the end of a push day or as the centerpiece of a short, intense triceps session.
Laz’s Technique on Tymoff
Introduction to Laz: Laz is a veteran natural bodybuilder and coach known for his symmetrical physique and drug-free approach to building muscle. On his online series Tymoff, Laz shares his tried-and-true techniques for training each muscle group.
Breakdown of Laz’s Skull Crusher Technique
Laz starts with an overhand grip and the bar directly above his forehead. He keeps his arms locked with just a slight bend in the elbow and slowly lowers the bar straight back behind his head. At the bottom, he focuses on fully contracting the triceps before driving the bar straight back overhead through a full lockout.
Video/Visuals
For a visual demonstration of Laz’s flawless form, be sure to check out the “Triceps Specialization” episode of Tymoff on his YouTube channel.
How to Incorporate Skull Crushers into Your Routine
Workout Routine Examples
On push day, perform skull crushers after finishing chest and shoulder pressing movements. For an arm day, pair them with biceps curls in a pulsing superset.
Reps and Sets
For muscle growth, try 3-4 sets of 8-12 reps twice per week. For strength goals, use heavier weight for 3-5 sets of 4-6 reps.
Combining with Other Exercises
Pair skull crushers with close-grip bench presses to pre-fatigue the triceps or finish with overhead triceps extensions to fully exhaust the muscle. Dip variations are also an excellent pairing.
Common Mistakes and How to Avoid Them
Elbow Flare: Keep upper arms locked at the sides, directing force through the elbows to isolate triceps. Squeezing an imaginary bar between the biceps also helps.
Range of Motion
Fully lower and extend the weight for complete contraction of the muscle fibers. Half reps provide little stimulus.
Avoiding Joint Stress
Take care not to aggressively lower the weight or bounce it off the floor which can stress joints. Control the motion smoothly.
Safety Tips and Precautions
Warm-Up: Lightly work the triceps and surrounding muscles with bodyweight movements before heavier sets.
Proper Weight Selection: Choose a weight you can lift with excellent form for your training goals rather than maxing out.
Listening to Your Body: Pain is your body’s warning sign. Adjust form, weight or movement if you feel discomfort in the joints.
Conclusion
Following Laz’s detailed technique, skull crushers maximize triceps activation to stimulate new growth. Progressive overload ensures continual challenge. Give skull crushers an honest try in your next triceps session. With patience and consistency over time, you’ll be amazed by the arm development they can facilitate. Developing massive, powerful pythons has never been more achievable.