What To Know
- Skullcrushers are a compound exercise that targets the triceps brachii, the muscle group on the back of the upper arm.
- The exercise is performed by lying down on a bench with a dumbbell in each hand and lowering the dumbbells behind your head until they touch your skull.
- It is important to keep your elbows tucked in close to your body and to avoid arching your back when performing skullcrushers.
In the world of bodybuilding and strength training, there are two main types of exercises for building bigger and stronger triceps: skullcrushers and extensions. Both exercises have their own advantages and disadvantages, and the best choice for you will depend on your individual goals and abilities.
In this blog post, we will compare skullcrushers and extensions in terms of their effectiveness, safety, and difficulty. We will also provide tips on how to perform each exercise correctly.
Skullcrushers
Skullcrushers are a compound exercise that targets the triceps brachii, the muscle group on the back of the upper arm. The exercise is performed by lying down on a bench with a dumbbell in each hand and lowering the dumbbells behind your head until they touch your skull. You then slowly raise the dumbbells back to the starting position.
Skullcrushers are a very effective exercise for building mass and strength in the triceps. However, they can be dangerous if performed incorrectly. It is important to keep your elbows tucked in close to your body and to avoid arching your back.
Extensions
Extensions are an isolation exercise that targets the triceps brachii. The exercise is performed by standing with a dumbbell in each hand and extending your arms overhead. You can also perform extensions on a machine.
Extensions are a good exercise for isolating the triceps and for building definition. However, they are not as effective for building mass as skullcrushers.
Which Exercise Is Better?
The best exercise for you will depend on your individual goals and abilities. If you are looking to build mass and strength, skullcrushers are the better choice. If you are looking to isolate the triceps and build definition, extensions are the better choice.
How to Perform Skullcrushers
1. Lie down on a bench with a dumbbell in each hand.
2. Hold the dumbbells at shoulder height with your palms facing forward.
3. Lower the dumbbells behind your head until they touch your skull.
4. Slowly raise the dumbbells back to the starting position.
How to Perform Extensions
1. Stand with a dumbbell in each hand.
2. Hold the dumbbells at shoulder height with your palms facing forward.
3. Extend your arms overhead until the dumbbells are directly above your head.
4. Slowly lower the dumbbells back to the starting position.
Tips for Performing Skullcrushers and Extensions
- Keep your elbows tucked in close to your body.
- Avoid arching your back.
- Use a weight that is challenging but not too heavy.
- Perform 8-12 repetitions of each exercise.
- Rest for 1-2 minutes between sets.
Takeaways
Skullcrushers and extensions are both effective exercises for building bigger and stronger triceps. The best choice for you will depend on your individual goals and abilities. If you are looking to build mass and strength, skullcrushers are the better choice. If you are looking to isolate the triceps and build definition, extensions are the better choice.
Common Questions and Answers
Q: Which exercise is more dangerous, skullcrushers or extensions?
A: Skullcrushers are more dangerous than extensions because they can put more stress on the elbows and shoulders. It is important to keep your elbows tucked in close to your body and to avoid arching your back when performing skullcrushers.
Q: Can I do skullcrushers and extensions on the same day?
A: Yes, you can do skullcrushers and extensions on the same day. However, it is important to give your triceps enough rest between sets and exercises.
Q: How often should I do skullcrushers and extensions?
A: You can do skullcrushers and extensions 2-3 times per week.
