STOP doing SKULLCRUSHERS like this!
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- Опубліковано 27 сер 2024
- Alright quick tip, when you’re doing skullcrushers, don’t start each rep with your arms perpendicular to the bench, cuz this causes a lot of movement of the shoulder joint which shifts the tension to your lats. Instead, bring the bar slightly behind you without bending your elbows so that your arms are on an angle and your shoulders are flexed past 90 degrees, which increases the stretch on the long head of your triceps.
I hope that helps and subscribe for more lifting tips! #Gym #Shorts
This dropped like an hour after I finished doing skullcrushers with crappy form lmao - I look forward to using this for many arm days to come, thanks bro!
“Arm day” as a natural is so pointless
@@gandhimahatma3304 Imagine Gandhi telling someone they are working out wrong. Bro, you are like 110 pounds.
@@MRmOnThER322 bro… u are so far off the mark but ok. Stay small and stay looking like crap
@@gandhimahatma3304 You didn't undestand the joke. You're not only light, but dumb.
@@gandhimahatma3304 so don’t train arms lol 😂
My elbows make popcorn during these
Right when i started doing more skullcrushers :') great videos man!
Try doing straight arm pulldowns and see how that feels in your triceps. The long head of your triceps crosses your shoulder joint, thus requiring shoulder movement for complete activation. He suggests getting a stretch in the muscle, which is good, but stretching alone doesn't grow your muscles.
What’s impressive is that when he filmed this he knew the exact amount of reps to do to make the voiceover be fluid
Didnt even notice that, nice.
its all about editing and timing i've been doing this stuff for years.
Nah he probably just does a bunch and starts the video mid set so the timing works
Editing Jeeves.
No he just cut the rest out when the voice over was finished
im glad more ppl are putting more attention on this, i feel like i never see anyone doing their skullcrushers like this and i hope that changes with more ppl creating videos on it
He's only half right. You want to move both your elbows and shoulders. You just have to be mindful of which muscles you're activating.
One of the functions of the long head of the triceps is to move the arm like you did in the first example. If you want to effectively target all heads, it is better to do a rollover type extension like how you showed in the 'wrong' example. You still get a stretch going down like normal with the bar behind your head and roll your arms forward as you extend making it perpendicular to the bench. Do some research bro.
Yeah, I was going to say the long head of the triceps crosses the shoulder, thus requires shoulder movement for a more complete contraction. Just don't keep your upper arm perpendicular to the floor. The key to avoiding use of the lats is the mind muscle connection, but you will get some lat activation, which is okay.
Look at the shoulders on the First form, that s what you dont have to do. Let s say that he could have explained it in a betyer Way
Yeah but to rollover over and not engage the lats is impossible. Which takes tension off the triceps and shares the load with the lats. Do some research bro.
why even fuck with that exercise, risk injury, when you can simply bench and do 2 other accessory works?
@@ov7900 because benching hits different muscles
elbow shredder
this is actually the best piece of advice ever i started doing this and i feel it so much better in my long head thank you
Learned this from the gain crusher Jeff Cavalier himself a few years ago.
“Doing skullcrushers correctly is killing your gains!!!” 😂
Lame
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The Longhead of your tricep also extends your shoulder not just your elbow. It’s completely fine to extend your shoulder on a skullcrusher & for that matter any movement where you’re trying to isolate your triceps.
You were right up until the last sentence. Your triceps contribute to shoulder extension, but that is not their primary function, & they aren’t the main contributor to shoulder extension - that would be the lats.
So if you want to “isolate” your triceps, do them the way recommended here. If you want to perform the movement correctly, using every function of the triceps, lifting more weight & providing a better stimulus in the process - even though you’re involving other muscle groups & no longer “isolating” the triceps - do them the “wrong” way.
Cables don't seem to people as hardcore as dumbbells and barbells. I think doing overhead extension with cables instead is more effective and better for your elbow health.
Skull crushers are called that way because the bar is lowered _towards_ the head, not behind it! The mistake is perpendicular arm setup + lowering behind the head.
Skullcrushers (= perpendicular arms + lowering _towards_ head) is fine
Triceps extension variation (= Arms set up overhead + lowering behind head) is also fine.
Finally, activate your core to fix your arching back.
I did this today, and I felt my triceps more than when they were perpendicular. What helped me is I made sure my elbows stayed in my peripheral vision. Thanks for the tip.
But the triceps work with the lats to move the arm downwards. You don't get full ROM like this
do a french press with an easy bar- better workout than a skuill crusher because you can watch your form in a mirror to make sure your elbows dont flare out
@@abprepboy33 I switch between the two. Lighter for french otherwise my elbows feel like they're going to explode.
It’s hardly any resistance at the top anyways
I swear best triceps exercise you can do to grow huge arms. Been doing these for 2 month now and it’s the first Tine my triceps is really visible without flexing
I disagree.
The long head of the triceps is involved in shoulder extension. So bringing the bar further down behind the head lengte a the longhead more. But if I stay át that shoulder position, the movement is very shorthened biased. It feels more natural to move my arms like in a pullover. The long head contributes to this anyway. And the added elbow extension makes sure that the limiting factor is the triceps.
Yes doing this way works the last too. But the limiting factor is still the triceps.
Skull crushers should be renamed joint destroyers.
Once they get heavy-ish
and also don't do them with a barbell for a big chunk of ppl going to the gym. Use stuff like dumbbells so your arms can move freely and you don't develop golfer's elbow. Barbell tends to cause a lot of unnecessary stress in the elbow joint, also because how your hands are placed. The elbow isn't lined in a perpendicular axis to the ground and tends to be slightly angled. The elbow is like a pendulum so it doesn't like angular forces. Also, the triceps ligaments are aatached to the humerus and ulna, not to the radius, so twisting your wrist doesn't change the work of it at all. Thus, while doing skullcrushers with dumbbells, holding them with a hammer grip, you work them the same as with a barbell. Always choose what is the most optimal thing in the long run. No pain no gain isn't actually as people percieve it to be.
Yup if you can't extend and balance the arm/tricep then lower the weight
The first way is another way of doing them because it works all heads to a greater degree. The second way is to put great stress on only the long head. Both are perfectly fine depending
You want to move your shoulder too if you want maximal activation of the long head. The stretch is due to the long head crossing the shoulder joint. Ideally, you want to do the eccentric until you have a good stretch across both the shoulder and elbow, then doing a concentric motion to the highest point while still maintaining tension in the triceps, then repeat.
I’m TAKING NOTES
I tried doing this back in highschool like 15 years ago without knowing what I was doing and injured my shoulder and still to this day it’s injured. Be careful guys! Make sure you use proper form
just because you move the shoulder in the first version of the exercise doesn't mean there is more tension. the further back your arms are the more tension there is on the lats regardless of movement.
Writing this down for my own triceps tomorrow
Also another reason to do this is it changes the time under tension. Nothing going on at the top when you’re holding perpendicular.
Also don’t ego lift skull crushers unless you want elbow pain for the rest of your life
John 3:16 For God so loved the world that he gave his only Son, so that everyone who believes in him might not perish but might have eternal life.
No dont move your elbows and go as deep as possible. The deeper the more i stretch the triceps
Skull crusher, dips, and pushdown its really good tricep exercise i get sick pump and much gain, also you must try this exercise too
If you look you can still see his shoulders engage before triceps. This is fine, he’s getting use of his tris. If you can actively think about maintaining that shoulder position while doing this then you’ll reap the benefits. Translation: drop and control the weight. (2yrs too late here I’m afraid)
Almost right, if you study biomechanics the best to get from the triceps is a bit of both!
Yup!
Because you're supposed to make the motion of an arc or half rainbow. Not 90 degrees or straight up.
And it feels more fluid, plus safer on elbows even when heavy
Should i have elbows in or out?
Now move it to an incline bench……super auxiliary for press strength
I do this as my last exercise on chest and triceps day I can only go up to 7.5kg dumbbells 💀 I literally have no energy left in my triceps in the end so this is a killer as long as I feel my triceps burning it works
Hey Max just wondering how do we pronounce your last name? I've been recommending your channel to some of my mates as you have great content. I've been pronouncing your last name as you-see-da, please correct me if i'm wrong
Well this exercise is not a classic skull crusher since you are not above your skull, it's a variant called "magic triceps" and it focus actively the long portion of the tryceps also activated when you do traction, especially at the beggining of the movement, but since you do not go further than perpendicular with your arm the lat are not so implicated to take the benefits of the tryceps stimulation away... So if you stay like this you only focus the long tryceps portion isometricly, which is not optimal, you need to learn to feel this part of the tryceps, like the high pectoral in some way.
Hell nah my shoulders would die if I put them at that angle😂 whatever works for you though👌🏼
My elbows bother me doing these. But everyone has those exercises they really like-for some this is it
@@liamhunter2403 probably the little muscle that goes over your elbow, it’s a different type of pain but not necessarily bad. Great to work out if you’re trying to get a better bench
@@potatoloaf9129 I think it's due to my torn UCL haha.. I'm not sure though
@@liamhunter2403 ooo yikes, yea maybe😹 goodluck bro, have a great night/day!
@@potatoloaf9129 You too haha
Thank you for this. I’ve been wondering that some forces were not on my triceps when I executed the incorrect way.. Now , I got it. Thanks 😊
at that point why not do them on an incline? seems silly to use flat bench if getting a stretch on the triceps is the goal.
Also use a decent weight..alot of ppl overload and you end up using other muscles rather than just your triceps
I’ve been doing skullcrushere for many years and have a pretty impressive set of horseshoes. I can’t perform this bringing the bar in back of my head . I feel it most when I move it to my skull and up . Hence the name “ skullcrusher “
Was looking for this comment. Skullcrushers aren't suposed to take the bar behind the head
that's way too stressful on most people's elbows I know if I try to do mine with vertical arms it feels like they're gonna explode, and then no pain when a slight angle back. thats the real reason this is the better form
I've had a gym instructor correct me on this before but it just felt worse, didn't get the pump and activation on the triceps so I went back to doing them "wrong": open elbows, bar to the top of the forehead.
@@habibsspirit open elbows is the good form, those that says otherwise are morons, you can go behind the head for extra stretch if you want
This isn’t a skillcrusher lol people who do it this way bringing it behind the head are doing an laying overhead tricep extension . I do love it this way with dumbbells tho !!! Not a bar
I can do all things through Christ who strengthens me -Philippians 4:13❤
also ive heard that it is good to keep your elbows narrow, close to head
Wearing a mask at the gym. What a wild time COVID was...
An even better tip is to do it on a slight incline for an even greater stretch.
I’m sorry I’m stupid but could you elaborate more please
@@nashidixit5 Do them on an incline bench
Yeah I find it better on Incline as well. Feels more stable and you can see your form in the mirror
I tried doing that and i had a lot of neck pain for the next fez weeks lol@@vxsr33
Do you flare your elbows out or keep them in
I recently incorporated skull crusher into my workout (I have a shoulder injury that was aggravated previously), and after just a few weeks I can see a noticeable improvement in muscle separation. I still can't do triceps from the seated position though.
Do you tuck elbows in or out?
Both wrong, the second as well
So how do u do them
How do you do then
More importantly, it keep tension on the tricep which helps promote hypertrophy
But one can't do reps like that in standing/seated overhead tricep extensions. I believe, standing tricep extensions put a lot stress on triceps as one doesn't have back leverage.
skullcrushers with dumbbells is so much nicer
Alright quick tip - you’re still moving your shoulders in order to accelerate the load… use less weight.
Ppl think lift the weight up to just in line with their head which is wrong cuz then ur only doing half reps
Doing it this way can mess with your shoulders. However, performing the exercise on a declined bench allows for better tension under peak contraction while keeping your shoulders in a safe place.
A sufficient decline can be achieved by putting a plate under 1 end of a flat bench. The usual decline bench is too steep and too much of a hassle to get into position.
use 15% incline
That explains why my lats were sore when I tried doing this excersize 😅
My elbow is much hearting in this exercise
I started doing these yesterday thanks for the tip
Or do it on an incline to get a super stretch!!!
Instructions unclear, head is now barbell stand.
Good info, thanks.
Thank you man
The technique still isn’t right on the 2nd one - come on buddy!
Also the bar can go just past ur eyes when u do the reps
it's supposed to crush your skull, so positioning is bad in both form .
Thx man
You do realise the longhead is connected to your scapular right? Which are connected to your lats the first way is how you get optimal ROM causing better hypertrophy
Thanks max 🙂
why am i getting all the tips after the workouts lmao
You and me both
THANKS!
Also, using ez curl bar helps with wrist pain. So I would suggest to try that out
Just did my first set and it feels pretty good
Good info.
Felt the difference
No.
What's the difference?
you dropped this bro 💁💀
I’ll be honest I’ve never seen anyone do skullcrushers that first way
That's cause these are not Skullcrushers. Its a modified French Press.
Dude in the back on his phone intently, he don’t want those gains😂
do you rest between your sets?
@@legcoolkid do you understand sarcasm?
“He’s fighting the steering wheel”😂
But why not bonus lat work 🤷🏻♂️😁
Just do close grip bench
you too r doing it wrong....the sudden drop is crazy dont do it....make the motion slow
I did the same exact way and someone told me I was not doing it good… he told me to put my elbows in front and bring the barre to my forehead when I’m going down
Pullovers vs skull crushers?
Watches video
Me: Alright
I just add more weight, not sure it really matters that much because I go to failure either way.
Bro, i feel my right triceps way more intense than my left, what can i do??
I have this to. Yesterday i just grabbed a light dumbbell for my left arm and did a single arm one, works great try that. Same movement on bench but with a dumbbell.
You have a pretty good home gym, is there any reason you're training in comercial gym?
Obviously I’m not the creator, however I’ve been told by guys that have decent home gyms that sometimes they’ll go to commercial if they wanna workout around people/if they are lacking motivation and just wanna have that gym vibe, so maybe that’s it. Or it could be something completely different, idk.
I have a nice home gym and I only use it for my main workout when I just cannot drag myself to the gym. The gym is more decked out, and there's the motivation of I drove 15 minutes to get here I'm getting everything I can out of it.
This looks hard bro
Stop doing skull crushes...
Only
Aye man this is gold although I have a question. I’m 17 and have been working out for around 3 months and for the most of those 3 I’ve been doing solely resistance band work. I’m about to sign up for a gym for the first time and was wondering if/how I should integrate both weight and resistance band training for size and tone.
resistance band training does have its applications but if your looking for size resistance band training has nothin on consistently lifting heavy. If ur looking for size lift heavy and often. How toned you are depends on ur diet.
Bands are used in working on the power output, since most of exercises changes their leverages with the movement itself. For example, while squatting the critical point is coming back from the depth past the 90* angle in the knees. Thus, you can attach bands so they pull the barbell up as you go. Then, you carry more load in the hole and the load decreases as you go up and you work on that point of the movement.
Anyway, there is no such thing as working for toning up or bulking. In fact, majority of the top level athletes in the "natural" division ("natural" because fuck if they are natty or not) don't change the training much if at all. What changes is the workload and/or specific exercises to train safer while loosing weight since you are prone to muscle crapms and strains as you diet. Hypertrophy (muscle growth) is caused by progressively working harder. Since adding repetitions over and over again would be pointless and you need a weight close to your limits to engage majority of the muscle fibers, nothing beats getting stronger. Workload is reps x sets x weight. Learn compound movements, become an athlete, incorporate machines from time to time on things like arm exercises or isolated things where weights tend to loose tension as you go. Good luck broski, and be patient xD
*OAIGHT KWICK TIP*
its still the same as long as ur arm moves momentum will take over , try the Arnold style once
not the same, with the arms angled back further you have more tension at the end of the motion, where as if they are straight the weight has no leverage at the top and there for no tension.
this is how we do it
If I use a barbell, my elbows are in agony. If I use dumbbells, there’s no pain. Any idea why that is?
What if you have elbow pain
It’s hilarious when someone makes a “how to” video, while doing the exercise incorrectly. You’re control is awful. It looks like you are just dropping the weight on the stretch portion. TEMPO. CONTROL. Those are your lessons for today. Slow stretch. Otherwise you’re not getting maximum benefit and you’ll most likely get injured eventually.
Stop making videos for a while. Hone your skills. Put in the work on yourself. Then just maybe you can instruct the rest of us.
i never do skull crushers like you said not to do them like.
do you do running for cardio and how much calories do you eat a day ?
Hey max I have a question I’m not sure if you’d know the answer but it’s worth the try. So if you’ve heard of knee valgus or knock knees it’s where your knees cave in. I have this problem and was wondering if you know if training legs and gaining muscle would help that by any chance.
check out kneesovertoesguy on youtube
@@user-us4mc7ej3c bet thanks man!