For Muscle Growth: 2 to 4 sets of 8 to 12 reps at a challenging but manageable weight.Since it is an isolation exercise, your programming options can be somewhat limited, but that doesn’t mean skull crushers aren’t versatile. As such, you don’t need complex programming to reap the benefits. This will ensure a smoother lift and help prevent you from jerking the bar out of alignment.įortunately, the skull crusher isn’t as intricate as the squat or deadlift. You should keep your elbows tucked throughout the lifting (or concentric) phase.Ĭoach’s Tip: Aim to follow the same path you took to lower the bar. Step 4 - Stay Tight and LiftĪfter you’ve held the bottom position of the lift for a beat, drive the bar back up, reversing the path you took to lower the bar. Slowly lower it past your forehead and behind you until you feel that stretch. At this point, you should feel the entire back of your arm engage and stretch intensely.Ĭoach’s Tip: Don’t haphazardly let the bar drop behind your head. Once the bar is at your forehead, lower your shoulders and roll your arms back so the bar is behind your head. When you actively grip the bar, your other muscles will engage, making it easier to maintain good form throughout the exercise. If your elbows flare out a little, that’s okay, but too much flare may deactivate your triceps.Ĭoach’s Tip: Squeeze the barbell - hard. It’s important to keep your elbows actively tucked in. Step 2 - Lower the Barbellīegin to lower the barbell towards the forehead (hence the name, skull crusher). The width of your grip can vary based on flexibility and comfortability.Ĭoach’s Tip: The key is that you should feel that you can flex your upper back muscles and squeeze your shoulder blades together.
The barbell should be locked out at the top position, with your hands set about shoulder-width apart. Start by lying down, back first, on a sturdy workout bench.
#SKULL KEY CRACKER HOW TO#
Video can’t be loaded because JavaScript is disabled: Skull Crusher Guide - Muscles Worked, Form, and Variations ()īelow, we dig deep into the skull crusher to give form tips, outline benefits and provide alternatives and variations to best suit your training needs.īelow is a step-by-step guide on how to properly set up and perform the skull crusher using a barbell.
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