Sure, there are tons of how to coach your higher physique. However when you really wish to goal your triceps—and, BTW, you completely ought to (extra on why later)—begin doing cranium crushers. Also referred to as nostril breakers, cranium crushers work a few muscle groups and contain mendacity in your again and decreasing weight to your brow. They usually sound, nicely, fairly intimidating. However don’t let the title scare you off: So long as you observe good kind, these mendacity triceps extensions are tremendous secure.
Cranium crushers are additionally extraordinarily efficient at constructing larger, stronger triceps. Plus, they’re additionally fairly straightforward in your elbows (in comparison with different overhead triceps extension workouts) and increase your bench press prowess, too.
Received your curiosity? Learn on to learn to do cranium crushers appropriately, precisely which muscle groups the transfer works, and all of the plusses it has to supply.
do cranium crushers with excellent kind each time
You are able to do cranium crushers in a bunch of various methods: holding onto dumbbells, a barbell, EZ bars, weight plates, and even resistance bands; you possibly can lie on the ground or a bench. Every variation will work your triceps.
Whichever method you select, comply with these basic steps to get the right kind with cranium crushers.
- Lie on a bench or the ground, holding a dumbbell in every hand.
- Prolong your arms above your head, in order that they’re straight above your shoulders.
- Bend your elbows, slowing decreasing the dumbbells towards your brow with management, then press again up.
Don’t ignore persistent ache. As you crank out your previous few reps, your triceps might burn and shake (meaning they’re working to failure), they usually might even be just a little sore for a number of days after. However ache of any sort is not regular. If it hurts if you do cranium crushers, cease. “If you are experiencing lingering pain after performing skull crushers, it’s best to see a licensed professional,” Sanchez says.
Muscle groups labored when doing cranium crushers
Cranium crushers deal with strengthening your triceps, the muscle groups positioned on the again of your higher arm, says Kyle Sanchez, PT, DPT, CSCS, bodily therapist and authorized energy and conditioning specialist at Bespoke Bodily Remedy in New York Metropolis. Whereas coaching the triceps typically will get neglected (many gymgoers spend all their time constructing larger biceps), this muscle is massively necessary for arm operate.
“Broadly, the triceps muscle extends the arm at the elbow joint and assists in keeping the humerus stable within the socket,” says Karina Wait, a private coach at Life Time Edina in Minnesota. Each issues are important for on a regular basis actions (assume: brushing your enamel, combing your hair, reaching for one thing on a excessive shelf). Actually, any time you bend or straighten your arms, your triceps are at work.
The triceps is able to all this as a result of it’s a three-headed muscle (that is additionally the place the tri in triceps comes from). “The triceps consist of three separate heads that converge into a single tendon at the elbow,” Sanchez says.
- The lengthy head (stabilizes the shoulder joint, extends your arm on the shoulder, and helps transfer your arm throughout the physique)
- The medial head (performs an important position in extending the forearm on the elbow)
- The lateral head (the strongest of all three heads, additionally helps with elbow extension)
“Skull crushers work all three heads of the triceps,” Wait says. “Nonetheless, the medial head is the star of the present.” Compared to the other two heads, it’s active in all forms of triceps extension (including the sphinx push-up).
While the triceps is the main muscle targeted in skull crushers, there are other muscles that support the movement. Additional muscles worked during skull crushers, according to Wait:
- Deltoids: stabilize the shoulder joint during the skull crusher
- Upper back and lats: stabilize the entire body on the bench
- Forearm muscles: stabilize the weight during the movement
5 benefits of skull crushers that’ll convince you to add them to your workouts
If they’re not already, skull crushers should be a staple in your weekly workouts. Here are just a few reasons why.
1. They isolate and build the triceps
Whenever you bend or extend your arm, your triceps are be involved, making strong, healthy triceps a top priority.
To train your triceps properly, you have to isolate the muscle. And skull crushers do just that: “Because they target all three heads of the triceps, it’s a great bang for your buck exercise,” Wait says.
Plus, the position of the movement (lying on your back) takes momentum out the equation. With standing exercises, we can use momentum to lift the load (especially after a few reps, when it’s starting to feel heavy). The problem with that is you don’t get the full benefit of the move. Skull crushers don’t give us any room to cheat ourselves.
2. They support shoulder health
The long head of the triceps attaches to the scapula, your shoulder blade. “More specifically, the long head contributes to extension and adduction at the shoulder joint,” Wait says. It also plays a pivotal part assisting with shoulder joint stability, she says.
So skull crushers, which strengthen the long head, can help maintain healthy shoulder function and combat shoulder weakness. Shoulder pain is super common (over 2 million Americans see their doctor for it every year, per the Cleveland Clinic), so consider adding skull crushers to your regular routine as a preventive strategy.
3. They promote healthy elbow joint function
Strong triceps are essential for elbow extension. Again, “all three heads [of the triceps] are responsible for straightening the arm at the elbow,” Sanchez says. Skull crushers strengthen all three heads, so they cover all the bases.
On top of this, “by bringing the elbow joint through its natural range of motion, skull crushers can also help improve blood flow, increase stability at the elbow, and enhance overall joint health,” Sanchez adds.
4. They increase pressing strength
Has your bench press progress stalled lately? Start cranking out skull crushers to build bigger triceps.
“Stronger triceps can help you overcome ‘sticking points’ in exercises like the bench press,” Sanchez says. The triceps are in control of elbow extension, so they’re crucial for movements like pressing. They serve as important accessory muscles and “act as synergists during pressing motions,” he says.
5. They’re a good alternative for people who have pain with overhead movements
Do you wince when you lift your arms above your head? If so, you should steer clear of certain triceps exercises like overhead extensions.
Luckily, skull crushers—which are performed while lying on your back with the arms at shoulder height—are an awesome option for peeps with shoulder pain, Sanchez says.
Wait seconds this: “Because the shoulder and wrist joints are unmoving, and the exercise is performed in a supine position, lifters can perform deep elbow flexion [without pain] compared to other exercises.”
7 common mistakes when doing skull crushers
With skull crushers, proper form is fundamental. Poor technique not only makes the exercise less effective, but it can also make it less safe (they are called skull crushers, after all). Here’s how to sidestep the most common mistakes (and avoid any unwanted accidents).
1. Flaring out your elbows too much
“Keep elbows locked in and do not let them move,” Wait says. “If you can’t keep your elbows tight and stacked with the shoulders, lower the weight,” Sanchez adds.
2. Moving your upper arm into extension
Your upper arms should stay stationary. “Make sure you are extending only from the elbow to maximize the benefit of skull crushers,” Sanchez says.
3. Moving your wrists
Just like your upper arms, your “wrists and forearms should be still throughout the movement,” Wait says. If you need a visual: “there should be a straight line from your elbow to your forearm to your knuckles,” she says.
4. Lifting too heavy
This can put an immense amount of pressure on the elbows and wrists, Wait says. Plus, as the name of exercise implies, you can really hurt yourself if the weight is too heavy, and you drop it on your head, she says.
All this to say, “staying at light to moderate loads is the best plan of attack,” Wait says, and Sanchez agrees.
“Overloading the elbow joint too quickly may lead to poor technique and increased injury risk,” he says. As you grow stronger, you can slowly increase the weight over time.
5. Not controlling the descent or ascent
The real muscle work happens with slow, controlled movements.
Again, safety is the top priority. “Choose weights that allow you to have complete control of all phases of the movement,” Wait says.
6. Your grip is too wide (or too narrow)
To truly target the triceps, your “grip should be about shoulder-width apart,” Wait says. This distance will also help you maintain control over the movement.
7. Not going low enough, or not fully extending the elbow at the top
To get the most out of the movement, use your full range of motion. That means when you lower the weight, “make sure to bend your elbow until it cannot bend anymore,” and when you lift it back up, “fully straighten the elbow at the top,” Wait says.
Modifications for skull crushers
Skull crushers can be straight up strenuous. Luckily there are plenty of ways to adjust the exercise for every fitness level and situation. And don’t get it twisted: modifying doesn’t mean easier. These variations will still light your triceps on fire.
Decrease the weight
The good news: you don’t need to lift heavy to tax your tris. A light or moderate load will work the muscle.
Reduce the reps
Just like you can adjust the weight, you can also do fewer reps. Again, as you build strength, you can add more reps and sets.
Try different equipment
Sometimes your gear is the issue. For example, maybe you’re finding it awkward to hold a barbell, or it’s hard on your joints. Fortunately, “skull crushers can be performed with barbells, EZ bars, dumbbells, and even plates,” Sanchez says. Switch up your equipment and see what works best for you.
Try a different type of triceps extension
Skull crushers still not working for you? No biggie. “The seated triceps extension machine is a great alternative,” Sanchez says. Because it doesn’t involve overhead movements, it’s also a good choice for folks with shoulder pain.
FAQ
Which is better: close grip bench or skull crushers?
When it comes to triceps-strengthening exercises, skull crushers are the clear winner, hands down. They are better “for isolating the triceps as they are a single joint exercise primarily involving the elbow,” Sanchez says.
Wait puts it like this: “Skull crushers will target the triceps more than a close grip bench press because of how much stretch is placed on the muscle.”
On the other hand, “the close grip bench press calls in your chest as well as anterior deltoid muscle groups, making it much less targeted on the triceps,” Sanchez says. (That is additionally true for the fan-favorite face pull train).
Wait agrees the triceps play second fiddle to the chest muscle groups within the shut grip bench press: “The close grip bench press uses the triceps as an accessory muscle to the pecs.”
Nonetheless, if cranium crushers trigger you any elbow ache, “the close grip bench press may feel better,” she provides.
Must you do cranium crushers on push or pull day?
Each Sanchez and Wait say cranium crushers belong on push day.
When incorporating the motion in your push program, “place it at the beginning of your workout when the muscle is fresh if your main focus is to increase triceps size and/or strength,” Wait says. In any other case, be at liberty to experiment with the order of workouts.
