Skull Crushers = Massive Triceps!
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- Опубліковано 28 чер 2024
- Do skull crushers like this for big triceps. No more elbow pain!
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0:00 Intro
0:16 Start with pushdowns
2:19 "Skull" Crusher form
4:06 Grip width
4:31 Behind the head
6:04 Elbow position
7:52 Tempo
8:29 Straight bar & wrapping up
All Dragon Ball Z Music By Saiyan Enigma
/ @saiyanenigma
Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing.
#skullcrusher #tricepsextension #tricepsworkout - Навчання та стиль
The production quality is top notch. Love the camera angles.
Thank you Ilyaan! I'm happy this style is being well received.
Behind the head feels amazing, the stretch is something else. Also with rings you can mimic them, the jm press can be done with rings too
Leon
@@LindormAceyo
Hell yeah I love both of those with rings
@@LeonGainsborough the ultimate collab
@@LeonGainsboroughyo
I'm a behind the neck extension enjoyer
Same the stretcb on ez bar french press is amazing
Gotta love the added long head gains!
Long head gains? I'm adding these to my routine ASAP.
I really dislike bench skullcrushers, but doing them on the floor and starting from a deadstop is my favorite triceps exercise.
That's a Jimmy Kolb favorite!
Same here, also helps standardise the exercise for me. And the pump is unbelievable
Love doing those! 💪
Can you explain deadstop. Does that mean just holding over my head?
@@hopelessoptimist9860 it means stopping behind you on the floor
Skullcrushers are my fav triceps exercise. IMO the best mass builder and for me also the best exercise to hit the long head
The progression potential alone makes them GODLY!
ALEX I watch so many UA-cam videos on fitness for years - these video tutorials you have been putting out are top of the absolute best and most helpful I’ve ever seen thank you
These form breakdown videos are pure gold! Great video!
The pullover to press is KING!!
An old school secret!!
first video of yours i've seen and I love that its straight to the topic, chill, no distracting music or anything
Gratitude for looking out for us. I thank you, and so do my elbows. 😅👌
Alex, I have just returned to watching your videos. You look amazing! Its like you never stop progressing. Super inspiring
Thank you so much Alex. This is exactly what I needed.
Dumbbell skullcrushers stopping behind the head has been a godsend for me lately.
Good video man!
Dumbbells will line you up well, can't go wrong with that version until you're maybe doing 60lbs per hand!
@@AlexLeonidas What's wrong with going over 60lbs per hand? The size of the dumbbell?
@@corenkoyep. You’d have to find a different brand that uses a denser metal.
@@corenkoI'd imagine if you're doing 60s you aren't watching this video
@@AMan-vs4vs I'm doing 40s but I'm just wondering what's the issue with going over 60s
Been loving these deep dives and guides on exercises Alex. Keep it up!
Alex I'm so grateful for you to do all this amazing content, thank you so much!!!!
so crazy to see you evolve from Alpha Destiny over the years Alex, stopped working out for 3 years over the pandemic but glad to see youre still killing these, helping me get back into my routine with ease. Bless up!
I'm liking these form guides, keep them up!
In depth tutorials like this are very helpful. Thank you Alex!
Loving these videos lately
Excellent series! Thanks
71 still compete in powerlifting competitions. Tried that today after bench, triceps are screaming no elbow pain, thanks.
I love this series. I've learned a lot and already applied many of these tips!!
Bro, these information is pure gold. Can u make a video for curls with inner elbow pain?
Perfect timing! Just before I was going to do them on rings! Thanks man for continuously providing quality content!
Just started doing skull crushers, great timing for this video. Also, these technique videos are great
By far the best cue for me was to keep the upper arms angled back, and to never go all the way up, to where the arms are vertical. Just this one minor change completely got rid of my elbow pain, plus it places much better, constant tension on the triceps.
This. People don't do this because it helps them ego lift on an already risky exercise.
@@user-he4ef9br7zyeah, you’ll have to decrease the weight or reps a bit, but getting more out of less weight is always a good thing, especially on isolation exercises like this where the weight you lift really shouldn’t matter.
the best thing about your videos, you cut the bull shit unlike most other channels
Agreed! Skullcrushers feel WAY better after pushdowns. Same with overhead extensions 💪
Thank you very much for this video, King. I used to have chronic elbow tendonitis for a year and this definitely felt better.
Love this stuff man
Love bringing you this content
How does this man manage to always read my mind? Great video as always, Alex!
Yes brother dope ass video, that ez skull crusher explanation was quality, definitely going to implement them in my arm day tomorrow, because I have been struggling with skull crushers tbh. Thank you!
I have gained a lot of lifting wisdom from you .i only feel ny upper pecs on the smith machine i dont think anyone else broke it down like you did.
This is another of your amazing techniqie breakdown vidoes that is appreciated . Thank you sir
broooo your cut is going solid man
very good video, high quality cinematography
Felt some weirdness the other day while doing these. Can't wait to try these tips next week! The neck off the bench is genius. Thx Alex
Great vid'. I also love doing them on the declined ab' bench where you can lock your knees at the top whilst also being able to pile on the weight safely as the bar and plates rest on the ground.
Great video! 🙏
Great stuff! Head positioning feels better for dumbells as well imo.
Great video!
Right now, I doing Dumbell French Press and I'm loving the Pump and Soreness that exercise gives me. Can't wait to get up to 16inch arms.
Doing these near the end of the workout is gamechanger. Did this today and way less pain
The unintentional asmr here is great
love this video
A really great exercise that apparently I was taught wrong, ty bro
Good timing, just finished with skullcrushers
Hopefully done like this, let's gooooooooo
Heavy sets with dumbells hammer grip is my fav variation for benchpress gains. For pump, straight bar standing behind the neck. For all heads, weighted dips 🤌🏽🤌🏽
Man just got this video before going to the gym for my upper day where I do skullcrushers. Gonna implement what you said see how I feel.
You've put together a nice home gym.
I like the triceps extension machine, has been building up my triceps noticeably.
Great video. Really easy for them to turn into pull over hybrids without you noticing if your not careful. Good to regularly video yourself side on to make sure that's not happening
I focus on breaking at the elbows while simultaneously moving them a fraction towards the hips. The weight follows a more vertical path and elbows feel great
My favorite triceps exercise and 💯 percent agree with your tips. I prefer a 15/30 degree incline over flat, it's something people could try.
Thank you GOAT
Amazing video, always providing great info! Curious what song is playing in the background starting at around the 4 minute mark
Doing them on a decline bench is a GREAT stretch and a REALLY GOOD pump
Let's go! We have pretty much the same form
gotta try these
Did SC`s two days ago and still have some residual DOMS, it`ll make weighted dips later on today interesting.
Nice. Thanks. I finally tried barbell again. Had to take my hat off. 😁
I do them to throat, an idea from Dr. Mike, the stretch is awsome
This guy is really cooking!!!!
Hey Alex, thank you for this video. I have an off topic question, would you still recommend your old novice program for a beginner?
I love skull crushers and ring extensions for triceps! Btw did you buy a new barbell?
Dumbbell skullchrushers have been awesome for me: absolutely no restriction on joints movement, super deep ROM because no bar hitting the head.
I like them in the NH/Skull over method to hit that quason action in the Triceps
I've really liked doing a stretched focused vbar pressdown as part of warming up my elbows. If you lean forward and fold your forearm against your biceps, you get a stretch that feels similar to a JM press (not quite as strong of a stretch though). I get a massive pump after a couple warmups of those. If that's not enough some light cable kickbacks will get the arms ballooned up. They'll almost cramp if I shove my elbow way behind my torso 😅
Fwiw, you can fold your forearm against your biceps for overhead cable extensions too. I've been experimenting a bit with executing them this way. Absolutely worthwhile to get pump first. I don't like trying to warmup overhead first... and JM first is also too stressful. My elbows have been much happier since following the John Meadows style warmup. Super helpful IMO 💪
Pushdowns before is probably the easiest and best solution ever. Sideways extensions also work for warming up the elbows.
I do decline dumbbell extensions on day 1, and flat ez bar on day 2.
2:05 my cable is too long to do pushdowns on knees like you do. However I can do it if I sit on my heels (with max knee bend). Is it good or should I buy a shorter cable?
Sounds good. Whats the best for long head.
what do you think about seated skull crushers, both with and without back support? i feel a godly stretch but i'm wondering how it compares to seated?
Do you have any tips for bicep tendon pain? My right arm hurts when doing curls with it. Would you recommend fast-paced band curls to strengthen the tendons? I know you recommend this for triceps to help with elbow pain.
Alex, couple of armbros in my gym showed me a variation of the skull crushers where you use and incline bench and you have to go behind the head. Sort of a skull crusher/triceps extension hybrid. Ever tried that? It feels amazing
Nod to the late meadows and rip. Great tips
Alex, I train at home and I don't have access to cables, how should I warm-up?
I have a ajustable bench, a barbell and adjustable dumbbells.
Thoughts on doing skullcrushers to the throat level? How do you think this affects muscle engagement and safety on elbows?
Hi what is your pulley system that you use? Thanks in advance.
For skullcrushers, I generally end up stacking my elbows overtop of my shoulders each rep. I'm sure to REALLY control the eccentric as to get minimal stretch reflex, and then drive all the way back up to that stacked starting position. I find this slight pullover movement helps to actually fully lengthen and contract the triceps each rep. The key is, like you mentioned, a VERY controlled eccentric phase.
I rest the bar behind my head on the bench deadstop and i go till lockout 45° circa, super elbow friendly, it boggles my mind how nobody does them this way. Really good tricep stretch when i have my arms behind the head and really good pump.
That's a smart little hack!
How did you build your gym? Do you have a vid on this?
Would you still recommend splitting workouts into intensity and volume days?
Trying this tonight
I do these on a ~40/50° incline. The pre-stretch in the long head and the force curve have really been working for me and my triceps started blowing up when I added these in (even with relatively light weights).
I always do a triceps-pressing movement first and then a triceps-extension movement after. So for example, JM press and then skullcrushers, or dips and then overhead extensions. Keeps my elbows feeling good without compromising my strength on the heavy pressing movements, which are going to be the easiest to overload.
Dude, my personal trainer had me try decline bench, easy bar, school crushers and they are like my favorite tricep exercise now. It’s like the best tricep exercise for me. I cannot tell you why. They just work really well for me.
This has to be hands down one of the most effective exercises. What worked incredibly well for me was to get the bench on a slight incline and bring the bar behind my head. Ridiculous stretch and insane pumps. I like to do the pullover hybrid movement once I reach failure and hold in the lengthened position too for an extra bit of intensity.
I like to do the opposite for positions on the bench for Skullcrushers. I use bring the bar behind my head and use the bench pad to standardize my ROM
Alex what are your thoughts on Dante trudel’s DC Training
Dr mike also recommends bringing the elbows forward at the start of the move back up too.
An intuitive tip that's difficult to explain, but just works!
Thoughts on dumbbell SC’s?
This completely jacks up my shoulders:
You can also just use higher reps and more control on the eccentric and ramp up over time on skullcrushers to have pain free and resilient elbows. I started with very controlled 15s, I now keep my skullcrushers in the 5 to 10 rep range. Having done a plate for 10 on the barbell variant and 165lbs on the smith machine variant for 10 (to eye level and that's a plate and a 25lbs each side because smith bar is 25lbs) completely pain free even with that as the starting movement. In my opinion, shortened biased style pushdowns are best used as finishers for a bigger pump or to start with if your elbow pain is bad enough that even a weight you would use for 15 to 20 very controlled reps hurts your elbows on skullcrushers.
What do you think about using the hammer bar or dumbbell's as alternative. Can you get the same results with those alternatives for strength and or mass?
What do you recommend as a warm-up for home gym bros that don't have access to a cable setup (yet) ?
Incline ezbar skullcrushers is the goat for me 💪 massive gains
What do you think of the JM press? I’ve been doing it with the smith machine recently and dig it.
@Alex Leonidas
I experimented with JM Press and found I got elbow pain but liked the movement otherwise. Tips?
Also, I am working out from home with adjustable dumbells, a barbell, a band set with door anchor. I haven't tried it yet but will a band push down be effective at "warming up" my elbows?
Back and legs next please
Amazing content man! 💯
I had problems with my shoulder and elbows, but I once tried doing skullcrushers, letting my elbows go back, not stacking them. On a decline bench, I felt them for the first time.
If i already injured my elbows from these what to do?
Can we spam band pushdowns to warm up the elbows, allowing us to pump more volume into extensions