Build Insane Triceps by Doing Skull Crushers – Laz – Tymoff

If you’re striving to build bigger, stronger triceps, few exercises are as effective as skull crushers. These exercises, also known as lying triceps extensions, can be pivotal in transforming the size and definition of your arms. Skull crushers target the long head of the triceps and are known for delivering rapid gains when performed correctly. Incorporating them into your fitness regimen can dramatically increase your upper arm strength and mass. Let’s dive into why skull crushers are so effective, how to perform them properly, and why this exercise has become a go-to recommendation from fitness experts like Laz and Tymoff for building insane triceps.

Why Focus on Triceps?

The triceps make up about two-thirds of your upper arm. Often overlooked in favor of the more aesthetically appreciated biceps, well-developed triceps are crucial not only for arm size but also for pushing power and overall upper body strength. Whether you’re pressing weights or pushing objects in daily life, your triceps are the primary muscles that come into play. If your goal is to build an imposing upper body, it’s essential to focus on exercises that directly target the triceps.

Among the many exercises available, the skull crusher stands out due to its efficiency in isolating and working the triceps muscle. Incorporating skull crushers into your workout routine, as recommended by fitness pros like Laz and Tymoff, is an optimal way to build insane triceps. The exercise is versatile, can be done with a barbell, dumbbells, or an EZ curl bar, and is effective whether you’re a beginner or advanced lifter.

What Are Skull Crushers?

Skull crushers are an isolation exercise that zeroes in on the triceps muscles, specifically targeting the long head. When done correctly, they ensure maximum muscle engagement, helping you build size and strength in your triceps. The term “skull crusher” comes from the fact that the weight is lowered toward the forehead or just above it, emphasizing control and technique.

The exercise can be performed on a flat, incline, or decline bench, with each variation targeting different areas of the triceps. To build insane triceps by doing skull crushers – Laz – Tymoff emphasizes the importance of maintaining proper form and engaging the muscle fully throughout the movement. This attention to technique ensures maximum benefit while minimizing the risk of injury.

How to Perform Skull Crushers

Before getting started, it’s essential to know the proper steps to perform skull crushers to prevent injury and ensure optimal muscle activation. Follow these instructions for proper form:

1. Set up your bench: Begin by lying flat on a bench. Ensure your feet are firmly planted on the floor to maintain stability throughout the exercise.
2. Choose your weight: Skull crushers can be performed using various equipment such as a barbell, EZ curl bar, or dumbbells. Choose a weight that challenges you but still allows you to maintain proper form throughout your set.
3. Grip the weight: Grasp the bar or dumbbells with your palms facing upward. Your hands should be shoulder-width apart.
4. Start position: Extend your arms upward, holding the weight above your chest. Keep your elbows tucked in rather than flaring out to isolate the triceps more effectively.
5. Lower the weight: Slowly lower the weight toward your forehead or just above your head. Control is key during this phase of the movement. Your elbows should remain stationary while the forearms move, allowing the triceps to do the majority of the work.
6. Extend your arms: Once the weight is just above your forehead, reverse the motion by extending your arms back to the starting position. Make sure to fully engage the triceps as you lift the weight. Avoid locking your elbows at the top to keep tension on the muscles.
7. Repeat: Perform the desired number of reps, typically between 8 and 12 for muscle growth. Focus on controlled, slow movements to maximize muscle engagement.

By focusing on form, you’ll build insane triceps by doing skull crushers – Laz – Tymoff stresses the importance of proper technique to avoid unnecessary strain on your elbows or shoulders.

Benefits of Skull Crushers

1. Isolation of the Triceps: Skull crushers are a true isolation movement, allowing you to target the triceps directly without involving other muscle groups. This isolation makes them one of the most effective exercises for developing strong, well-defined triceps.
2. Variety in Training: The ability to perform skull crushers with different pieces of equipment—barbells, EZ curl bars, or dumbbells—adds variety to your training routine. Varying your grip or using different benches can also target the triceps from multiple angles.
3. Enhanced Muscle Definition: Because skull crushers focus on the long head of the triceps, they help create that horseshoe shape that is a hallmark of well-developed arms. They are essential for anyone looking to enhance muscle definition.
4. Strengthening Arm Muscles: In addition to aesthetics, strong triceps are crucial for improving strength in compound lifts like the bench press or shoulder press. By focusing on skull crushers, you’ll see improvement in your pushing movements across the board.

Incorporating Skull Crushers into Your Routine

Fitness experts like Laz and Tymoff recommend incorporating skull crushers into your triceps workout at least once a week. As part of a balanced training plan, skull crushers can be combined with other triceps exercises such as triceps dips, close-grip bench presses, and cable pushdowns to fully engage the muscle and promote growth.

Here’s an example routine for triceps development:

• Skull Crushers – 3 sets of 8-12 reps
• Triceps Dips – 3 sets of 10-15 reps
• Close-Grip Bench Press – 3 sets of 8-10 reps
• Rope Triceps Pushdown – 3 sets of 10-12 reps

Final Thoughts

Building insane triceps by doing skull crushers – Laz – Tymoff isn’t just about adding another exercise to your workout routine. It’s about performing the movement with the correct form, incorporating it strategically into a well-rounded fitness plan, and continually challenging yourself with progressive overload. By doing so, you’ll be well on your way to developing the strong, defined triceps you’ve always wanted. So next time you hit the gym, don’t neglect your triceps—get ready to crush it with skull crushers!