Skull Crusher Exercise: Benefits & Step by Step Guidance

Benefits of the Skull Crusher Exercise

Why Should You Add Skull Crushers to Your Routine?

Including the skull crusher exercise in your workouts comes with lots of benefits:

1. Builds Bigger Triceps

The main muscles this move works are the triceps brachii, which are at the back of your upper arms. Strengthening these muscles helps your arms look more toned and defined.

2. Boosts Arm Strength

Strong triceps help you with other lifts like bench press, pushups, and overhead presses.

3. Improves Muscle Balance

Many people focus too much on biceps. Skull crushers make sure you’re working the back of your arms too, keeping your muscles balanced.

4. Simple to Learn

It only takes a short time to learn how to do this move safely, even if you’re a beginner.

5. Easy to Do at Home or the Gym

All you need is a barbell, dumbbells, or even resistance bands. You can do this exercise on a bench or even on the floor.

Tip: Inside MyFitnessCoach, you can create your own workout using this move with our “Build Your Own Workout” feature.

How to Do the Skull Crusher Exercise Properly

Step-by-Step Instructions for Beginners

You can do skull crushers with dumbbells, an EZ bar, or resistance bands. Here’s how to do them with dumbbells:

Step 1: Set Up

• Lie down on a flat bench or on the floor.
• Hold a dumbbell in each hand.
• Keep your arms straight up above your chest, palms facing in.

Step 2: Lower the Weights

• Slowly bend your elbows to lower the dumbbells toward your forehead.
• Keep your upper arms still; only your forearms should move.

Step 3: Push Back Up

• Once the weights reach just above your head, push them back up using your triceps.
• Keep your core tight and don’t let your elbows flare out.

Step 4: Repeat

• Do 8 to 12 reps for 3 sets.

Remember: Control is key. Don’t rush the movement.

Want a video demo? MyFitnessCoach includes high-quality video guidance for the skull crusher exercise and more.

Best Equipment for Skull Crushers

What You Can Use

Dumbbells

Great for beginners. Easy to hold and control.

EZ Bar

Helps reduce wrist strain while targeting the triceps.

Barbell

A good choice when you’re lifting heavier weights.

Resistance Bands

Perfect for home workouts and low-impact training.

No matter which one you choose, MyFitnessCoach allows you to log your sets, reps, and weights using the built-in .

Common Mistakes to Avoid

Stay Safe While Training

Using Too Much Weight

Start light. Your form is more important than lifting heavy.

Moving the Elbows

Keep your elbows in one place. Only your lower arms should move.

Rushing the Reps

Slow, controlled motion helps activate the triceps better and reduces the risk of injury.

Not Warming Up

Warming up gets your muscles ready. Try dynamic stretches or light pushups before you start.

Variations of Skull Crushers

Make It Fun and Challenging

Here are some skull crusher exercise variations you can try:

1. Incline Skull Crushers

Do the same movement while lying on an incline bench. It adds more tension to the triceps.

2. Cable Skull Crushers

Use a cable machine with a straight or rope handle. This keeps constant tension on the muscles.

3. Resistance Band Skull Crushers

Good for people with joint pain. Bands offer smoother resistance.

Explore all these variations inside MyFitnessCoach under “Prehab & Rehab Workouts” or “Strength Training” sections.

How to Add Skull Crushers to Your Workout Plan

Weekly Workout Ideas

Here’s how you can include the skull crusher exercise in your weekly plan:

Day 1: Arm Day

• Skull Crushers: 3 sets of 10
• Dumbbell Curls
• Close-Grip Pushups

Day 3: Upper Body Day

• Bench Press
• Skull Crushers: 3 sets of 12
• Shoulder Press

Day 5: Home Workout

• Resistance Band Skull Crushers
• Tricep Dips
• Overhead Extensions

Inside MyFitnessCoach, just pick your goal and we’ll make a Customized Workout Plan with skull crushers included.

Nutrition Tip: Fuel Your Muscles

To grow stronger arms, your diet matters too. Make sure to eat enough protein and calories. Use the Food Logger in MyFitnessCoach to track your meals and get personalized diet plans.

Why MyFitnessCoach is the Best App for You

MyFitnessCoach is your all-in-one fitness partner. Whether you want to grow your arms, lose weight, or get flexible, we’ve got everything:

• Workout Logger to track your skull crushers
• Customized Workout Plans
• Food Logger and Diet Plans
• Yoga, Pilates, and Meditation
• Wearable Integration to track your progress
• Prehab & Rehab Workouts for injury prevention
• Motivational Badges to keep you going

Download MyFitnessCoach now and make your triceps stronger with smart, guided training.

Final Thoughts

The skull crusher exercise is a powerful move for building strong and defined triceps. It’s beginner-friendly, easy to learn, and super effective when added to your workout plan.

Don’t forget to track your progress, stay consistent, and follow a balanced routine. Want all this in one place?

Download MyFitnessCoach today and start your tricep training the smart way!