Lying skull crushers worth it?

IR45N · 11-09-2009, 06:21 AM

I hear a lot of pros on these, but don't see them done often. Tried 'em in the past & seemed to hurt my elbows. Now, trying them with the short bar with the palms facing handles; like hammer curls. Elbows tucked in, doesn't hurt, going down to the forehead vs over the head. Thought I'd feel it a bit more the next day. Effective for the tri's & stick with them?

Tri's are pretty good but CGB & rope pushdowns, OH rope pulls getting old.

FlexinMike · 11-09-2009, 07:01 AM

I think decline skull crushers are one of the best tricep exercises for hitting all 3 heads.

irishpitbull · 11-09-2009, 07:05 AM

Skull crushers are always a part of workout.

srodge@hotmail. · 11-09-2009, 07:08 AM

i do these on a slight incline with EZ curlin bar , they hit all three haeds no end and i wuold finish these off supersets with close grip straight after a set of skullcrushers

J.X · 11-09-2009, 07:14 AM

Quote:

Originally Posted by IR45N

I hear a lot of pros on these, but don't see them done often. Tried 'em in the past & seemed to hurt my elbows. Now, trying them with the short bar with the palms facing handles; like hammer curls. Elbows tucked in, doesn't hurt, going down to the forehead vs over the head. Thought I'd feel it a bit more the next day. Effective for the tri's & stick with them?

Tri's are pretty good but CGB & rope pushdowns, OH rope pulls getting old.

If they are not hurting your elbows at this point. Definetly. Do not think of omitting them.

Old-Time-Lifter · 11-09-2009, 07:37 AM

Quote:

Originally Posted by FlexinMike

I think decline skull crushers are one of the best tricep exercises for hitting all 3 heads.

Mike, you stole my response.

Seriously, decline skull crushers are one of the best tricep movements. I wish I had a training partner so I could do them regularly. Once you get fairly heavy it's a real challenge to get yourself set up for them without a partner to hand you the bar.

redweston · 11-09-2009, 07:46 AM

Quote:

Originally Posted by FlexinMike

I think decline skull crushers are one of the best tricep exercises for hitting all 3 heads.

Love doing em decline and fighting gravity !

keeponpumpin-powerhouse RED !

IronCharles · 11-09-2009, 07:47 AM

Might want to try some seated overhead tricep presses. This exercise extends the tricep at both insertions, whereas skull crushers only extend the elbow insertion.

Wildtim · 11-09-2009, 07:50 AM

^^^My favorite here.

I think the pros like the skull crushers because of the name and the fact that is easy to cheat the movement with alittle pullover to pop the weight up.

turbomike · 11-09-2009, 08:02 AM

Quote:

Originally Posted by FlexinMike

I think decline skull crushers are one of the best tricep exercises for hitting all 3 heads.

I agree! I like doing them the way Charles Glass explains...on a decline and sort of over your heard.. for a crazy pump end each set with about 12 reps of close grip press with the same weight.

Most Muscular · 11-09-2009, 08:30 AM

One way to get a lot more out of this exercise was something I found in Arnold's book on exercises where he pointed out that most people tend to bring the bar from behind their head and end up with their arms in a vertical position. What happens then is that the triceps tend to relax and the arm bones, and not the muscle, are holding the weight up.

He suggested not bringing the arm up to a vertical position but rather stopping it at about 60 to 70 degrees or so to keep full tension on the tricep throughout the exercise. When you first try this you'll recognize the difference immediately and will probably have to use a lot less weight because you'll realize how much you've been cheating yourself on getting a good tricep workout in the past.

Decline skull crushers probably follow this same logic although I just do them on a flat bench and finish it up with some close grip presses to fry the triceps.

nuff said...

BuckSpin · 11-09-2009, 09:01 AM

To add to what Randy said, if while doing Decline Skulls you have your arms not perpendicular to the floor but rather bent back a little bit towards your head you can go to a full extension and keep the triceps stressed & under constant tension in that the arm's angle is engaging them.

Just my experience, but I've found that going to full extension this way & "squeezing" a static contraction really hits that very lower head of the tricep near the elbow.

Also another "trick" I employ to allow more work with less weight (RE: more safely) Deload/dead the lift at the bottom of the eccentric contraction. This will remove all elasticity & momentum in the tris and force you to go to a fuller ROM than you may be doing.

In other words, stop the bar on your forehead/bridge of nose for a full second, then start the lift. When you get to the top, squeeze for a 1 or 2 count, then a nice, slow 4 count back to the start. You will not need a lot of weight when you are starting dead & each rep takes about 8-10 seconds.

**Arlecchino** · 11-09-2009, 09:24 AM

One of my favorites as well. However, you may need to play around and find a method that does not cause you pain.

Like others, I prefer them done on a decline.

White_Chocolate · 11-09-2009, 10:08 AM

If done with good form they're definitely worth it!

Old_Swole · 11-09-2009, 10:13 AM

Well I think that sums it up for you IR45N. This has to be one of the first times that everybody agrees on something

I hope I havn't spoke to soon.

groink · 11-09-2009, 10:45 AM

I do my Skullcrushers with Dumbells, frees up the 'ol elbows

FlexinMike · 11-09-2009, 10:50 AM

Quote:

Originally Posted by groink

I do my Skullcrushers with Dumbells, frees up the 'ol elbows

These are good too!

dbx · 11-09-2009, 11:17 AM

Quote:

Originally Posted by IronCharles

Might want to try some seated overhead tricep presses. This exercise extends the tricep at both insertions, whereas skull crushers only extend the elbow insertion.

Agreed, and terminology/semantics aside, I'd go a step further and do them standing...and with hammer grip...and call them French Presses

. Skulls bother a lot of folks, and for me it's not the elbows, but the shoulder joints. Even French presses can bother me. But because of having to avoid pain, I actually keep better form where shoulders don't really move much.

And IR, if you have any pain from doing skull crushers? Try hammer grip style if you can, or....just don't do em' anymore

IR45N · 11-09-2009, 01:49 PM

Thanks guys.
This is similar to the bar I'm using; the palms facing grip.
http://www.fitnessgiant.com/olstyltricba.html

Do all my CGB on the decline; will try the skull crushers on the decline and try some of the standing or incline bench French presses. It's definitely is a 'fighting gravity' movement.

Seated presses; you mean single dbell overhead presses? Yep, I do them & like them.

dbx · 11-09-2009, 02:07 PM

Quote:

Originally Posted by IR45N

Thanks guys.
This is similar to the bar I'm using; the palms facing grip.
http://www.fitnessgiant.com/olstyltricba.html

Do all my CGB on the decline; will try the skull crushers on the decline and try some of the standing or incline bench French presses. It's definitely is a 'fighting gravity' movement.

Seated presses; you mean single dbell overhead presses? Yep, I do them & like them.

That is the same bar (in link) that I use for standing French Press. One last mention: the only reason I can do flat BGBP with shoulder issues is because I use and open/no-thumb grip and leave approx 10"-12" between hands. It's the only way I can do it. If I wrap thumbs around the bar it changes everything. The grip isn't necessarily as important as keeping elbows by your side during each rep. You gotta modify sometimes

.

Bob45 · 11-09-2009, 02:08 PM

Quote:

Originally Posted by Most Muscular

One way to get a lot more out of this exercise was something I found in Arnold's book on exercises where he pointed out that most people tend to bring the bar from behind their head and end up with their arms in a vertical position. What happens then is that the triceps tend to relax and the arm bones, and not the muscle, are holding the weight up.

He suggested not bringing the arm up to a vertical position but rather stopping it at about 60 to 70 degrees or so to keep full tension on the tricep throughout the exercise. When you first try this you'll recognize the difference immediately and will probably have to use a lot less weight because you'll realize how much you've been cheating yourself on getting a good tricep workout in the past.

Decline skull crushers probably follow this same logic although I just do them on a flat bench and finish it up with some close grip presses to fry the triceps.

nuff said...

I find that bringing the weight down behind the head instead of to the forehead relieves the elbow pain for me. Not extending all the way is a good addition though. There goes that little rest.

IronCharles · 11-09-2009, 04:28 PM

Quote:

Originally Posted by dbx

Agreed, and terminology/semantics aside, I'd go a step further and do them standing...and with hammer grip...and call them French Presses

Or, if you actually wanted to explore the etymology of the term......

Certainly not the most PC of origins, and no offense to our French brothers and sisters - in - iron, but the exercise got it's name from it's close resemblance to the motion of extending the arms overhead, as if in surrender........

gun-G · 11-09-2009, 04:56 PM

Quote:

Originally Posted by FlexinMike

I think decline skull crushers are one of the best tricep exercises for hitting all 3 heads.

Meat and potatoes triceps here..all muscle, no elbows or shoulders..

dbx · 11-09-2009, 04:56 PM

Quote:

Originally Posted by IronCharles

Or, if you actually wanted to explore the etymology of the term......

Certainly not the most PC of origins, and no offense to our French brothers and sisters - in - iron, but the exercise got it's name from it's close resemblance to the motion of extending the arms overhead, as if in surrender........

Go to Google, type in "french military victories"....and then click on the "I'm feeling lucky" Google key.

Nikonguy · 11-09-2009, 06:08 PM

Quote:

Originally Posted by dbx

Agreed, and terminology/semantics aside, I'd go a step further and do them standing...and with hammer grip...and call them French Presses

. Skulls bother a lot of folks, and for me it's not the elbows, but the shoulder joints. Even French presses can bother me. But because of having to avoid pain, I actually keep better form where shoulders don't really move much.

And IR, if you have any pain from doing skull crushers? Try hammer grip style if you can, or....just don't do em' anymore

Funny you should mention French curls. I just added them after many years. I'm using an
E-Z curl bar untill I get the hammer grip version. I like them seated to avoid adding any body English to the lift.

sha11 · 11-09-2009, 06:09 PM

Quote:

Originally Posted by FlexinMike

I think decline skull crushers are one of the best tricep exercises for hitting all 3 heads.

Absolutely!

Nikonguy · 11-09-2009, 06:12 PM

Quote:

Originally Posted by dbx

Go to Google, type in "french military victories"....and then click on the "I'm feeling lucky" Google key.

LOL. "French surplus army rifles for sale. Only dropped once."

dbx · 11-09-2009, 06:18 PM

Quote:

Originally Posted by Nikonguy

LOL. "French surplus army rifles for sale. Only dropped once."

If you actually type in "French military victories" and hit the Feeling Lucky key, it'll bring up a page that says, "Did you mean French military defeats?"

...Kennedy · 11-09-2009, 06:38 PM

Great thread. Never tried declines before, gonna try it out next time around.

sportsfan69 · 11-09-2009, 07:10 PM

Lots of great advice and posts. Never have done the declines but do love basic skull crushers. Closed grip bench is the only thing I like better. I don't know what the pros and cons are but I sure do like moving that weight and it seems to help my bench a lot more