This single-joint exercise is the key to making your push-ups much more powerful.
Trust, skull crushers not onlysoundbadass, but they’ll make you feel that way too.
What Are Skull Crushers?
Courtesy of Mind Body Green.
But your triceps aren’t the only muscles worked by skull crushers.
How to Do Skull Crushers
Need help visualizing the exercise?
B.Extend arms toward the ceiling above chest, palms facing each other.
Engage glutes and core and pull the rib cage down to prevent low back from arching.
D.With control, straighten elbows to extend arms back over chest.
Here, all the perks that come with mixing skull crushers into your routine.
“For example, standing triceps extensions and triceps dips requireshoulder mobilitythat not everyone has,” she says.
(Need another lesson in grip strength?
Try thisbattle rope workout.)
These modification and progression ideas will help you get exactly what you want and need out of the move.
Modification: Skull Crushers On a Mat
The best way to modify a skull crusher?
“This connection will limit shoulder movement and create true isolation of the triceps,” she says.
Avoid skull crushers if you have any elbow injuries since this can add strain to the existing injury.
Additionally, if you experience elbow pain or back pain, stop the exercise.
Flaring Elbows Out
The first major mistake?
Flaring out your elbows to make it easier on your triceps.
This will help hold your upper body in place on the mat or bench.
Shrugging the Shoulders
It’s just as important to avoid shrugging your shoulders.
Not Engaging the Core
Engaging your core can also help stabilize the upper body, she says.
And remember to pull your rib cage down into the floor, Wilking suggests.
Moving too Fast
Finally, move slowly and with control.
Injuries happen during deceleration and/or rotation usually, so really focusing on controlling that weight," says Pabon.
Plus, the EZ bar can help you keep your elbows tucked in, he says.
Or, you’re free to use skull crushers as an active recovery movement.
No matter how you mix the exercise into your routine, your triceps will surely thank you for it.
