What To Know
- Head smackers, also known as tricep extensions behind the head, are a compound exercise that works all three heads of the triceps.
- Lying down reduces the stress on the elbows compared to head smackers, making it a safer option for those with elbow pain.
- Can I do both head smackers and skullcrushers in the same workout.
When it comes to building massive triceps, two exercises stand out as the heavy hitters: head smackers and skullcrushers. Both exercises target the triceps brachii, but they do so in slightly different ways. In this blog post, we’ll compare head smackers vs. skullcrushers, examining their benefits, drawbacks, and which one might be right for you.
Head Smackers
Head smackers, also known as tricep extensions behind the head, are a compound exercise that works all three heads of the triceps: the lateral head, medial head, and long head.
Benefits:
- Compound exercise: Head smackers work multiple muscle groups simultaneously, making them an efficient way to build mass.
- Target all tricep heads: By extending the arms behind the head, head smackers engage all three tricep heads, leading to balanced development.
- Improves shoulder mobility: The overhead extension motion can help improve shoulder mobility and flexibility.
Drawbacks:
- Can strain the elbows: If not performed with proper form, head smackers can put excessive stress on the elbow joints.
- Limited weight capacity: The behind-the-head position can limit the amount of weight that can be lifted, making it less suitable for advanced lifters.
Skullcrushers
Skullcrushers, also known as tricep extensions lying down, are an isolation exercise that primarily targets the long head of the triceps.
Benefits:
- Isolation exercise: Skullcrushers isolate the long head of the triceps, allowing for focused development of this muscle.
- Heavy weight capacity: The lying down position enables lifters to use heavier weights, making it a suitable exercise for advanced lifters.
- Less strain on elbows: Lying down reduces the stress on the elbows compared to head smackers, making it a safer option for those with elbow pain.
Drawbacks:
- Limited range of motion: The lying down position restricts the range of motion, which may limit the effectiveness of the exercise for some individuals.
- Can be uncomfortable: Lying on a bench with the arms extended overhead can be uncomfortable for extended periods.
Which Exercise is Better?
Both head smackers and skullcrushers are effective tricep exercises, but which one is better depends on your individual goals and circumstances.
Head smackers may be better for:
- Beginners who want to develop all three tricep heads
- Individuals with limited shoulder mobility
- Those looking to improve their overhead pressing strength
Skullcrushers may be better for:
- Advanced lifters who want to isolate and develop the long head of the triceps
- Individuals with elbow pain or discomfort
- Those looking to lift heavy weights
How to Choose the Right Exercise
Consider the following factors when choosing between head smackers and skullcrushers:
- Your experience level: Beginners should start with head smackers to develop a solid foundation. Advanced lifters can incorporate skullcrushers to target specific muscle groups.
- Your goals: If your goal is to build overall tricep mass, head smackers are a better choice. If you want to focus on the long head of the triceps, skullcrushers are more suitable.
- Your physical limitations: If you have elbow pain or limited shoulder mobility, skullcrushers may be a safer option.
Proper Form for Head Smackers
1. Sit on a bench with your feet flat on the floor.
2. Hold a dumbbell in each hand with an overhand grip.
3. Extend your arms overhead so that the dumbbells are behind your head.
4. Lower the dumbbells towards your forehead by bending your elbows.
5. Push the dumbbells back up to the starting position.
Proper Form for Skullcrushers
1. Lie on a bench with your feet flat on the floor.
2. Hold a dumbbell in each hand with an overhand grip.
3. Extend your arms overhead so that the dumbbells are directly above your shoulders.
4. Lower the dumbbells towards your forehead by bending your elbows.
5. Push the dumbbells back up to the starting position.
Conclusion
Head smackers and skullcrushers are both effective tricep exercises with their own unique benefits and drawbacks. By understanding the differences between these exercises, you can choose the one that best aligns with your fitness goals and physical limitations.
FAQ
Q: Which exercise is more effective for building tricep mass?
A: Head smackers are generally considered more effective for building overall tricep mass as they work all three tricep heads.
Q: Can I do both head smackers and skullcrushers in the same workout?
A: Yes, you can incorporate both exercises into your workout. However, start with one exercise and gradually add the other to avoid overtraining.
Q: How often should I do head smackers or skullcrushers?
A: Aim to perform either exercise 1-2 times per week as part of a balanced tricep routine.
