Skull Crushers.

[JohnKnight14]

I want to start doing this exercise but had a couple of questions on which head of the tricep is worked. Reason I ask is because I want to really stress the long head part of my tri's

1. Does angle of the bench (flat/incline/decline) put stress in different areas.
2. Does hand grip (overhand or under) also play a role in stressing different areas
3. Does arm placement play any role

thanks!

[in10city]

It works them all to some degree.

To place more emphasis on the long head do it on an incline or upright or when flat draw your arms back like this : /\ [as opposed to the standard skulls like this /| ] : so the bar is lowered above your head.

[tomdip5]

I can't speak for everyone, but for me personally:

1) i like flat, i feelin incline and decline puts to much stress on my shoulders.
2) i use an ez curl bar (plate loaded or pre-set) and have my hands close
3) keep elbows in

[JOHN GARGANI]

some more advice, KNIGHT, sir, kindly consider doing a similar alternative, LYING TRICEPS EXTENSIONS, in which the bar goes behind your head, as you will find that for many people, not all, skull crushers are hell on the elbow because it stays in a fixed position the entire time........

[DaPlasurNDaPain]

some more advice, KNIGHT, sir, kindly consider doing a similar alternative, LYING TRICEPS EXTENSIONS, in which the bar goes behind your head, as you will find that for many people, not all, skull crushers are hell on the elbow because it stays in a fixed position the entire time........

Lying triceps extension also fixes your elbows, otherwise, you're doing it wrong.
Just make sure your elbow is behind your head to begin with, your arms shouldn't be directly above, but at 45 degree angle with the ground, then lower, while your elbow is fixed, behind your head.

As for the head that's worked, I think if your elbows are tucked in, you'll hit mostly long head. The lateral is hit with flared elbows, as in when doing bench press.

[JohnKnight14]

all good advixce thank you all but no one spoke on grip style over or underhand style

[JohnKnight14]

Lying triceps extension also fixes your elbows, otherwise, you're doing it wrong.
Just make sure your elbow is behind your head to begin with, your arms shouldn't be directly above, but at 45 degree angle with the ground, then lower, while your elbow is fixed, behind your head.

As for the head that's worked, I think if your elbows are tucked in, you'll hit mostly long head. The lateral is hit with flared elbows, as in when doing bench press.

I don't know from what i habve read tucked in to the body works the lateral as in pushdowns overhand grip. I am most likly wrong though lol.

[rhizome]

all good advixce thank you all but no one spoke on grip style over or underhand style

Because it's irrelevant for the long head. Please use the search feature instead of expecting a spoon feeding. This same question is answered 10x a day.

[JohnKnight14]

Because it's irrelevant for the long head. Please use the search feature instead of expecting a spoon feeding. This same question is answered 10x a day.

Um well sorry to say I am not on here every day to know that this has been posted alot. All that was needed was for you to say it was irrelevant. Thank you for the wasted post

[subpolarbear]

Skull crushers hit the whole tricep but more so the long head. Its the angles you put your arms in that change the area more hit and not so much the hand grip. Skull crushers hit mainly the long head. Kickbacks hit the top by the shoulder more etc... Try different angles with one arm and feel the tricep muscle with the free hand for the change of area that gets hit hardest. This will answer all of your questions.

[400Lb Gorilla]

Um well sorry to say I am not on here every day to know that this has been posted alot. All that was needed was for you to say it was irrelevant. Thank you for the wasted post

if you had used the search feature you would have found quite a few good answers. he was suggesting it so you dont waste your time bro. but as for your original question just try the different advice you got and see where you feel the different ecercises. GL

[JohnKnight14]

if you had used the search feature you would have found quite a few good answers. he was suggesting it so you dont waste your time bro. but as for your original question just try the different advice you got and see where you feel the different ecercises. GL

Agreed I should have did a better search but for him to just assume I did not search and came here for a free hand out oh sorry to be "spoon feed" was a rude comment IMO. But back to topic, I will try all the advice Thanks for the help man.

[SkeetSkeet]

I cant stress this part enuff....use an EZ bar and grip it close in the middle. It'll keep you from having to balance a straight bar and keeping your hands alligned equal. Skulls is by far my best exercise, and you gotta get them in your workout IMO as long as they arent too hard on your elbows

[subpolarbear]

Agreed I should have did a better search but for him to just assume I did not search and came here for a free hand out oh sorry to be "spoon feed" was a rude comment IMO. But back to topic, I will try all the advice Thanks for the help man.

The only crappy question is the one left unasked.

[chazzy1864]

The only crappy question is the one left unasked.

Not true.

[subpolarbear]

Not true.

Maybe, but its a good quote. Kind of like this one. Confuscious say that man who walks through turnstyle sideways will only get to Bangkok.

[SquatTilYouDrop]

OP....Dumbbells can also be used. They can help alleviate stress on the elbows.

I suggest experimenting with different grips and lines of push that best gives you a feel for the tris (especially the long head). Usually the best teacher is practical experience.

[chazzy1864]

Maybe, but its a good quote. Kind of like this one. Confuscious say that man who walks through turnstyle sideways will only get to Bangkok.

Man who fish in other man's well, often catch crabs.
Foolish man give wife grand piano, wise man give wife upright organ.

[subpolarbear]

Man who fish in other man's well, often catch crabs.
Foolish man give wife grand piano, wise man give wife upright organ.

nice. How about man who falls asleep with itchy ass, wake up with smelly finger.

[rockchalk420]

This is my favorite exercise for triceps. I use a BB with added weight. I prefer to do my flat though.

[SquatTilYouDrop]

nice. How about man who falls asleep with itchy ass, wake up with smelly finger.

And bad breath from sucky thumb.

[JOHN GARGANI]

Lying triceps extension also fixes your elbows, otherwise, you're doing it wrong.
Just make sure your elbow is behind your head to begin with, your arms shouldn't be directly above, but at 45 degree angle with the ground, then lower, while your elbow is fixed, behind your head.

not true!!! this is the beauty of true lying extensions, when doing them correctly....you DO allow a slight movement of the elbow joint....this is what makes them safer than skulls......

now, remember, a SLIGHT, otherwise, it will be more Lat than you want it to be.....

but this is almost like a cheat curl in a sense, because your LAT is what gets the bar moving initially, and thereby lessens the stress on the joint when it is in the most vulnerable position, then, the triceps takes over the rest of the movement.....

think of it, similar to shortening a ROM: as in , overhead pressing, where you limit the ROM to where only shoulder is working, as opposed to triceps and traps ( tris at the lowest position and traps at the extended position ).....

so, Lying triceps extensions allows a slight "cheat" at the beginning where your arms come forward slightly, assisted by the lats, and then your triceps finishes the movement.....

the idea is to avoid the most dangerous portion of the exercise, joint wise.....

[Tyrbolift]

all good advixce thank you all but no one spoke on grip style over or underhand style

For the long head, these kinds of bars are awesome. They have a true hammer grip.

[JOHN GARGANI]

I'm glad that Tyrbo posted this pic:




and I must add that this particular bar is also a fantastic substitute for a DB if you do heavy pullovers......by spacing the hands out that way, it takes pressure off of the shoulder joint which tends to get compressed with heavy DB pullovers......

it is a perfect example of the right bar for the right job...my home gym has countless ones with more to come! LOL.....

[BrettT07]

Another thing not mentioned, nor asked, but I feel it is relevant, is a thumbless grip can help MMC. At least it does for me. Similar to close grip bench press.

Just be careful and don't slip. I once slipped on close grip bench from the top and had to catch the bar with my forearms. God damn did that hurt like hell.

Edit- I have not used the hammer grip bar, so I do not know how thumbless would work on it. It doesn't seem like thumbless would work on it.

[tomdip5]

Another thing not mentioned, nor asked, but I feel it is relevant, is a thumbless grip can help MMC. At least it does for me. Similar to close grip bench press.

Just be careful and don't slip. I once slipped on close grip bench from the top and had to catch the bar with my forearms. God damn did that hurt like hell.

Edit- I have not used the hammer grip bar, so I do not know how thumbless would work on it. It doesn't seem like thumbless would work on it.

thumbless for me helps as well, with skull crushers with the ez curl bar, bench press, close grip bench, lat pull downs and pullups

[d16daily]

definitely warm up your elbows good before doing skulls. I usually do them after cable pushdowns

but there are so many variations i would just tell you to try them all, and one of them will sync up and you will feel it

you can do them lying on a flat bench, incline, decline or seated (flat back or slight incline)

use an overhand grip, and keep your elbows tucked in, its ok if they flare out a "little bit" thats natural,

[KuruptLifter]

I like to change it up. Sometimes flat, sometimes incline and sometimes seated like military press straight up and down.

Never actually tried decline

[JohnKnight14]

For the long head, these kinds of bars are awesome. They have a true hammer grip.

I wish my gym had that bar it would come in handy. I took all of your guys advice and did them today. I couldn't get the angles right with the angles of my arms right with the ez bar (incline or flat). So I did seated cable/ez bar extenstions . Again all good advice thank you now just have to work at them

[erokjenkins]

not true!!! this is the beauty of true lying extensions, when doing them correctly....you DO allow a slight movement of the elbow joint....this is what makes them safer than skulls......

now, remember, a SLIGHT, otherwise, it will be more Lat than you want it to be.....

but this is almost like a cheat curl in a sense, because your LAT is what gets the bar moving initially, and thereby lessens the stress on the joint when it is in the most vulnerable position, then, the triceps takes over the rest of the movement.....

think of it, similar to shortening a ROM: as in , overhead pressing, where you limit the ROM to where only shoulder is working, as opposed to triceps and traps ( tris at the lowest position and traps at the extended position ).....

so, Lying triceps extensions allows a slight "cheat" at the beginning where your arms come forward slightly, assisted by the lats, and then your triceps finishes the movement.....

the idea is to avoid the most dangerous portion of the exercise, joint wise.....

I like the way you think! repped