What To Know
- Skull crushers, also known as lying triceps extensions, are a compound exercise that involves lying down on a bench with a barbell or dumbbells held overhead.
- Both skull crushers and triceps extensions can be performed with a variety of variations to target different areas of the triceps brachii.
- Perform 1-2 sets of 15-20 repetitions of either skull crushers or triceps extensions at the end of your triceps workout to exhaust the muscle.
When it comes to building bigger, stronger triceps, two exercises reign supreme: skull crushers and triceps extensions. Both exercises target the triceps brachii muscle group, but they do so in slightly different ways. In this blog post, we’ll break down the key differences between skull crushers and triceps extensions, so you can choose the best exercise for your individual goals and needs.
Skull Crushers
Skull crushers, also known as lying triceps extensions, are a compound exercise that involves lying down on a bench with a barbell or dumbbells held overhead. The movement is performed by lowering the weight towards your forehead, then extending your elbows to return to the starting position.
Pros:
- Targets all three heads of the triceps brachii
- Can be loaded heavily
- Relatively easy to perform
Cons:
- Can be uncomfortable on the elbows
- May not be suitable for beginners
Triceps Extensions
Triceps extensions, also known as overhead triceps extensions, are an isolation exercise that involves standing or sitting with a dumbbell or cable held overhead. The movement is performed by extending your elbows to lower the weight behind your head, then returning to the starting position.
Pros:
- Isolates the triceps brachii
- Can be performed with a variety of weights and equipment
- Suitable for all fitness levels
Cons:
- May not target all three heads of the triceps brachii
- Can be difficult to load heavily
Which Exercise Is Better?
The best exercise for you depends on your individual goals and needs. If you’re looking for a compound exercise that targets all three heads of the triceps brachii, skull crushers are a great option. However, if you’re a beginner or have elbow pain, triceps extensions may be a better choice.
Variations
Both skull crushers and triceps extensions can be performed with a variety of variations to target different areas of the triceps brachii.
Skull Crusher Variations:
- Close-grip skull crushers: Performed with a narrower grip, which targets the inner head of the triceps brachii.
- Reverse-grip skull crushers: Performed with a reverse grip, which targets the outer head of the triceps brachii.
Triceps Extension Variations:
- Dumbbell triceps extensions: Performed with dumbbells, which allows for a greater range of motion.
- Cable triceps extensions: Performed with a cable machine, which provides constant tension throughout the movement.
Programming
Skull crushers and triceps extensions can both be incorporated into your triceps training program in a variety of ways.
- As a main exercise: Perform 3-4 sets of 8-12 repetitions of either skull crushers or triceps extensions as the main exercise in your triceps workout.
- As an accessory exercise: Perform 2-3 sets of 10-15 repetitions of either skull crushers or triceps extensions after your main triceps exercise.
- As a finisher: Perform 1-2 sets of 15-20 repetitions of either skull crushers or triceps extensions at the end of your triceps workout to exhaust the muscle.
Safety Tips
When performing skull crushers or triceps extensions, it’s important to follow these safety tips:
- Use a weight that is challenging but not too heavy.
- Keep your elbows tucked in close to your body.
- Extend your elbows fully at the top of the movement.
- Avoid locking out your elbows at the bottom of the movement.
- Stop the exercise if you feel any pain in your elbows.
The Verdict
Both skull crushers and triceps extensions are effective exercises for building bigger, stronger triceps. The best exercise for you depends on your individual goals and needs. If you’re looking for a compound exercise that targets all three heads of the triceps brachii, skull crushers are a great option. However, if you’re a beginner or have elbow pain, triceps extensions may be a better choice.
Frequently Discussed Topics
Q: Which exercise is better for building mass in the triceps?
A: Skull crushers are a compound exercise that targets all three heads of the triceps brachii, making them a better choice for building mass.
Q: Which exercise is better for isolating the triceps?
A: Triceps extensions are an isolation exercise that focuses on the triceps brachii, making them a better choice for isolating the muscle.
Q: Can I do both skull crushers and triceps extensions in the same workout?
A: Yes, you can include both skull crushers and triceps extensions in your triceps workout. However, it’s important to avoid overtraining the triceps by performing too many sets or using too much weight.
Q: How often should I train my triceps?
A: Aim to train your triceps 1-2 times per week, depending on your fitness level and recovery ability.
Q: What other exercises can I do to target my triceps?
A: In addition to skull crushers and triceps extensions, you can also try exercises such as overhead triceps extensions, triceps pushdowns, and triceps dips.
