build insane triceps by doing skull crushers – laz – tymoff

If you want to build insane triceps by doing skull crushers – Laz Tymoff recommends them as one of the best exercises for targeting your triceps. Skull crushers are great because they focus directly on the triceps, helping you develop arm strength and size that stands out. But what makes them so effective, and how can you use them safely to see results?

In this guide, you’ll find everything you need to know, from the basics of triceps anatomy to the many benefits of skull crushers. We’ll also cover different variations of the exercise, how to do them the right way, and common mistakes to avoid. 

Understanding Your Triceps Anatomy 

To get the best results from your workout, it’s important to know which muscles you’re working. Your triceps brachii is a three-part muscle located at the back of your upper arm. The word “tri” in triceps refers to its three parts:

• Long Head – This part runs along the back of your arm and helps add size.
• Lateral Head – This is the part you see from the side, which helps shape your arm’s V-shape.
• Medial Head – This part is underneath the other two and helps stabilize your arm and extend your elbow.

Why Focus On Triceps?

The triceps make up about two-thirds of your upper arm, so they are more important for arm size than your biceps. Building strong triceps not only helps improve the look of your arms but also boosts your pushing strength for exercises like bench presses and push-ups

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Guide to build insane triceps by doing skull crushers – laz – tymoff 

Skull crushers, also called lying triceps extensions, are a workout that focuses mainly on your triceps. You can do them with dumbbells, a barbell, or an EZ curl bar. To perform the exercise, you lower the weight toward your forehead (which is why it’s called “skull crushers”) and then extend your arms back to the starting position.

This exercise specifically targets the triceps, helping to build their size and strength while minimizing the use of other muscles. It’s one of the best moves for growing and strengthening your triceps.

Benefits of Skull Crushers 

Here’s why skull crushers are a staple in tricep-building routines:

• Targeted Muscle Activation: Skull crushers isolate the triceps, providing focused activation.
• Improved Arm Strength: Strong triceps benefit not only your arm workouts but also compound lifts like the bench press and shoulder press.
• Versatile Equipment Options: You can perform skull crushers with various weights (barbells, dumbbells, or resistance bands).
• Aesthetic Gains: Build impressive arm size and definition.
• Functional Strength: Enhance pushing strength for everyday activities and athletic performance.

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Variations of Skull Crushers 

Switching up your skull crushers can keep your workouts fresh and hit your triceps from different angles. Try these variations:

1. EZ-Bar Skull Crushers

The EZ curl bar reduces wrist strain while still effectively targeting your triceps.

2. Dumbbell Skull Crushers

Using dumbbells allows for a greater range of motion and independent arm movement, correcting muscle imbalances.

3. Incline Skull Crushers

Performing skull crushers on an incline bench increases the stretch on your triceps’ long head for greater activation.

4. Cable Skull Crushers

Attaching a rope or bar to a cable machine provides constant tension throughout the movement for a killer tricep burn.

5. Resistance Band Skull Crushers

Perfect for home workouts, resistance bands offer variable resistance and reduce joint strain.

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Proper Form and Tips to Build Insane Triceps by Doing Skull Crushers – Laz – Tymoff 

Proper form is crucial to avoid injury and maximize results. Here’s a step-by-step guide:

1. Set up: Lie flat on a bench with your feet firmly on the ground. Hold a barbell, EZ bar, or dumbbell with your hands shoulder-width apart. Extend your arms straight above your chest.
2. Lower the weights: Slowly bend your elbows to lower the weights toward your forehead, keeping your upper arms stationary.
3. Pause: Pause briefly when the weights are close to your forehead to maintain control.
4. Extend your arms: Push the weights back to the starting position, squeezing your triceps at the top.

Form Tips:

• Keep your elbows tucked in to prevent them from flaring out.
• Avoid moving your upper arms during the exercise; the motion should come from your elbows.
• Use a controlled tempo—don’t rush through the movement.

Tips for Maximizing Results 

• Warm Up: Always warm up your triceps and elbows beforehand to reduce the risk of injury.
• Increase Volume Gradually: Start with lighter weights and gradually increase the load as you build strength.
• Focus on Range of Motion: Lower the weight as far as comfortable to fully stretch your triceps.
• Combine With Compound Movements: Pair skull crushers with compound presses for a balanced upper body workout.

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Incorporating Skull Crushers into Your Workout Routine 

Skull crushers thrive in both push and arm-focused workouts. Examples include:

• Option 1: Incorporate them as the primary triceps-focused move in your arm day.
• Option 2: Add them to push the day after heavier pressing movements like the bench press or overhead press.
• Sample Routine:
  • Bench Press – 4 sets x 8 reps 
  • Overhead Dumbbell Shoulder Press – 3 sets x 10 reps 
  • Skull Crushers – 4 sets x 12 reps 
  • Tricep Dips – 3 sets x 12-15 reps

Tips for Safely and Effectively Building Strong Triceps with Skull Crushers – Laz – Tymoff 

Avoid these common pitfalls to get the most out of your skull crushers:

• Elbow Flare: Keep elbows stable and tucked in to prevent shifting the load away from your triceps.
• Too Heavy Weights: Using excessive weight can compromise form and increase injury risk.
• Skipping Warm-Ups: Cold muscles are more prone to strain; always start with a proper warm-up.
• Rushed Reps: A slow, controlled tempo ensures better muscle activation than fast, sloppy reps.

• Safety Precautions 
  • Start with light to moderate weight to perfect your form.
  • Use a spotter, especially when performing skull crushers with a barbell.
  • Listen to your body; stop immediately if you experience elbow or wrist pain.
  • Avoid locking your elbows during the movement as this can strain the joint.

Conclusion

Skull crushers are a great exercise for growing, strengthening, and shaping your triceps. By using the right technique, trying different variations, and including them in a well-rounded workout, you can improve your arms significantly.
Whether you’re aiming for bigger triceps or just looking to build arm strength, skull crushers get the job done.