What To Know
- The battle between skullcrushers and tricep extensions has raged on for decades, with both exercises claiming to be the superior choice for building bigger, stronger triceps.
- This exercise involves lying on a bench with a barbell or dumbbells held overhead, and lowering the weight towards the forehead.
- This exercise involves standing or sitting with a dumbbell or cable in one hand, and extending the elbow to raise the weight overhead.
The battle between skullcrushers and tricep extensions has raged on for decades, with both exercises claiming to be the superior choice for building bigger, stronger triceps. But which one truly deserves the crown? In this comprehensive guide, we’ll delve into the differences, benefits, and effectiveness of skullcrushers vs tricep extensions to help you make an informed decision.
Anatomy and Muscles Targeted
Skullcrushers: Skullcrushers, also known as lying tricep extensions, target the triceps brachii, specifically the long head. This exercise involves lying on a bench with a barbell or dumbbells held overhead, and lowering the weight towards the forehead.
Tricep Extensions: Tricep extensions, on the other hand, primarily target all three heads of the triceps: the long, lateral, and medial heads. This exercise involves standing or sitting with a dumbbell or cable in one hand, and extending the elbow to raise the weight overhead.
Range of Motion
Skullcrushers: Skullcrushers have a shorter range of motion compared to tricep extensions, as the elbows are fixed to the bench and cannot fully extend. This limits the amount of stretch and contraction experienced by the long head of the triceps.
Tricep Extensions: Tricep extensions offer a greater range of motion, allowing for full extension of the elbows. This provides a more comprehensive stimulus for all three heads of the triceps, promoting greater muscle growth and development.
Isolation
Skullcrushers: Skullcrushers are a highly isolated exercise that focuses almost exclusively on the long head of the triceps. This can be beneficial for targeting a specific muscle group and maximizing its development.
Tricep Extensions: While tricep extensions also target the triceps, they involve more shoulder and elbow movement. This makes them a less isolated exercise, but it can be beneficial for improving overall triceps strength and function.
Muscle Recruitment
Skullcrushers: Skullcrushers primarily activate the long head of the triceps, which is responsible for elbow extension and forearm supination.
Tricep Extensions: Tricep extensions recruit all three heads of the triceps: the long head, lateral head, and medial head. This provides a more balanced and comprehensive triceps workout.
Benefits
Skullcrushers:
- Highly isolated exercise targeting the long head of the triceps
- Can help improve elbow extension strength and forearm supination
- Suitable for isolation training and bodybuilding
Tricep Extensions:
- Greater range of motion and muscle recruitment
- Improves overall triceps strength and function
- Can be used in a variety of training programs and exercises
Which Exercise is Better?
The choice between skullcrushers vs tricep extensions depends on your individual goals and training preferences.
Skullcrushers:
- Ideal for targeting the long head of the triceps specifically
- Suitable for isolation training and bodybuilding
- Can be beneficial for improving elbow extension strength
Tricep Extensions:
- Provides a more comprehensive triceps workout
- Improves overall triceps strength and function
- More versatile exercise for a variety of training programs
How to Choose the Right Exercise
Consider the following factors when choosing between skullcrushers vs tricep extensions:
- Goals: Skullcrushers are better for targeting the long head of the triceps, while tricep extensions provide a more comprehensive workout.
- Experience: Skullcrushers are a more isolated exercise and may be better suited for experienced lifters.
- Equipment: Skullcrushers require a bench, while tricep extensions can be performed with dumbbells or cables.
- Preferences: Ultimately, the best exercise is the one you enjoy and can perform consistently.
Tips for Maximizing Results
- Use Proper Form: Maintain a neutral spine and keep your elbows tucked in close to your body throughout the exercise.
- Control the Weight: Lower the weight slowly and with control, focusing on contracting the triceps.
- Increase Intensity: Gradually increase the weight or resistance over time to challenge your muscles.
- Incorporate Variety: Include both skullcrushers and tricep extensions in your training program for a comprehensive triceps workout.
Alternatives to Skullcrushers and Tricep Extensions
If skullcrushers or tricep extensions are not suitable for you, consider the following alternative exercises:
- Overhead Tricep Extensions: Similar to tricep extensions but performed with a barbell or dumbbells overhead.
- Rope Pushdowns: Uses a cable machine to target all three heads of the triceps.
- Tricep Dips: A bodyweight exercise that effectively targets the triceps and chest.
Answers to Your Questions
1. Are skullcrushers bad for your elbows?
Skullcrushers can put stress on the elbows, especially if performed with improper form or excessive weight. It’s important to use proper technique and gradually increase the weight to minimize the risk of injury.
2. Can I do skullcrushers without a bench?
Yes, skullcrushers can be performed on an exercise ball or even on the floor. However, using a bench provides better support and stability.
3. Which exercise is better for building mass?
Tricep extensions provide a more comprehensive triceps workout and recruit more muscle fibers, making them a better choice for building overall triceps mass.
4. How often should I do skullcrushers or tricep extensions?
Aim to train your triceps 1-2 times per week, incorporating both skullcrushers and tricep extensions into your program.
5. What are some common mistakes to avoid when performing skullcrushers or tricep extensions?
- Flaring the elbows
- Using excessive weight
- Not fully extending the elbows
