Riya Baibhawi

Men's Health: 15 Best Exercises To Build Strong, Bulkier Triceps

Triceps

Let's face it. You cannot build strong, bulky arms by focusing on just one muscle. Most <span>men</span> fall for the classic dumbbell curl, which focuses only on their biceps. What they fail to realise is that most of the show comes from the <span>triceps</span>. These muscles are the largest in your arms, and they are responsible for elbow extension, making them essential for movements like pressing.

<h2>Here Are 15 Exercise To Train Your Triceps </h2><strong>Triceps Pressdown</strong>

Triceps press downs are a popular choice for isolating the triceps and improving elbow extension, which is the muscle’s primary function. To perform the triceps press down, stand in front of a cable machine or resistance band setup, holding a rope or handle at chest level. Engage your core, keep your shoulder blades tight, and press down to extend your arms, moving only at the elbows. For a variation, lie back on a bench set to a 45-degree incline, keeping abs and glutes tight, and push down. This version emphasizes form and limits any assistance from other muscles. Aim for 3 to 4 sets of 8 to 12 reps.

The close-grip pushup is a bodyweight exercise that emphasizes triceps engagement and can be done almost anywhere. Start in a pushup position, placing your hands just slightly narrower than shoulder-width, with your hands below your shoulders, core tight, and glutes engaged. Lower yourself by bending your elbows at a 45-degree angle without letting them flare out. Pause at the bottom, then press back up by straightening your arms. Complete 3 to 4 sets of 12 to 15 reps for a challenging triceps workout.

Bench dips are a straightforward exercise but can stress the shoulders, so perform them only if you have good shoulder mobility. Sit on a bench, place your hands down with knuckles facing outward, and extend your legs straight. Squeeze your glutes and shoulder blades, supporting your weight on your hands. Lower yourself to a comfortable depth, then extend your arms to lift back up. Aim for 3 to 4 sets of 6 to 8 reps.

The close-grip bench press is a variation that targets the triceps by bringing your hands closer together on the bar. Hold the barbell above your sternum with arms straight, then lower the bar slowly and press back up. This change in grip increases triceps activation, promoting growth and strength. Perform 3 to 4 sets of 6 to 8 reps.

Skull crushers isolate the triceps by removing any momentum from other muscles. Lie on a bench, feet flat, glutes and core engaged, and hold the bar above your chest. Lower it to your head, moving only at the elbows. Extend your elbows to lift the weight back up. This exercise is best done for 3 to 4 sets of 8 to 12 reps.

<strong>Rocker Bodyweight Skull Crusher</strong>

This bodyweight skull crusher variation incorporates a rocking motion to stretch the triceps more effectively. Begin in plank position, then shift your torso forward, bringing your shoulders in front of your elbows. Lower your torso while keeping forearms on the ground, then straighten your arms to press up and return to plank. Do 3 to 4 sets of 8 to 12 reps.

<strong>Bench Overhead Triceps Extension</strong>

Using a bench for overhead triceps extensions offers more support and reduces strain on the shoulders and lower back. Lie back on a bench, hold a dumbbell with both hands, extend your arms overhead, and then extend your elbows to raise the weight. Aim for 3 to 4 sets of 8 to 12 reps.

The JM Press blends the skull crusher with a close-grip bench press, emphasizing triceps strength. Lie on a bench, feet grounded, holding the weights above your chest, then adjust your arms to a 92-degree angle. Lower the weights until your elbows touch your ribs, then lift back up. Complete 3 to 4 sets of 8 to 12 reps.

<strong>Bodyweight Triceps Extension</strong>

This bodyweight exercise is gentler on the shoulders. Using a straight bar at about eye level, lock out your elbows in a plank-like stance. Bend your elbows to lower your torso, then straighten your arms to return. Perform 3 to 4 sets of 12 to 15 reps.

<strong><span rel="noindex">Dumbbell Bench</span> Press</strong>

The dumbbell bench press targets the triceps and chest, allowing a larger range of motion. Lie on a bench with dumbbells at chest level, elbows angled at 45 degrees. Press the weights up, then control them as you lower. Aim for 3 to 4 sets of 8 to 12 reps.

<strong>Tall Kneeling Triceps Pressdowns</strong>

In this variation, kneel with thighs in line with your torso, grasping a resistance band. Extend each arm in turn, keeping your core tight and elbows in place. This exercise works best with 3 to 4 sets of 10 to 12 reps per arm.

<strong>Half-Bench Skull Crusher</strong>

This exercise combines core and triceps work. Lie on a bench with only half your torso supported. Hold a dumbbell and lower it towards your forehead by bending your elbow, then extend back up. Perform 3 to 4 sets of 8 to 12 reps per arm.

For triceps kickbacks, hinge forward while holding a dumbbell and raise your elbow to keep your upper arm parallel to the floor. Extend your arm fully, squeezing the triceps, then lower. Complete 3 to 4 sets of 8 to 12 reps.

Using a cable machine for triceps kickbacks keeps tension constant. Stagger your stance, hold the cable, and extend your elbow without moving the upper arm. Lower slowly for 3 to 4 sets of 12 to 15 reps.

With TRX bands, grip the handles and extend your arms while leaning forward. Bend your elbows, lowering your head between your hands, then extend back up. Do 3 to 4 sets of 12 to 15 reps.

Health Conditions A-Z

health

triceps

dumbbell bench

Tricep Muscles

Men's Health

fitness

When The Tables Turn: How Parental Phone Addiction Is Impacting Kids And Changing Family Dynamics

World No-Tobacco Day: Quitting Smoking Can Significantly Boost 'Good' Cholesterol And Heart Health

Pregnant Amid The JN.1 Covid Surge? What Expecting Moms Must Know, According to Experts

Fitness

Seasonal Mood Swings? How Weather Affects Mental Health

Is Calorie Counting Healthy? Dos And Don’ts

Heat-Related Illnesses That You Should Know

Menstrual Hygiene Day: Tips On Period Hygiene

​Add These High Protein Vegetarian Meals To Your Diet​

Top 10 Workouts That Burn Most Calorie

Makhana Season – Healthy &amp; Quick Foxnut Recipes

Monsoon Ahead – Tips On Building Rainy Season Immunity

Do You Have Prickly Heat Rash – Symptoms, Causes And Treatment

Healthy No-Cook Recipes You Can Try

How Do You Calorie Count – Numbers And Nutrients

Unexpected Signs Of Dehydration – Safety And Precaution Measures

Leg Exercises You Can Do At Home To Build Strength

Foods That Promote Skin Elasticity

Must-Do Chest Exercises You Can Try At Home

What Are The Symptoms Of JN.1 COVID-19 Strain?

Why Does Sleeping Become Harder As You Age?

High-Fiber Healthy Drinks You Should Try

10 Dumbbell Exercise Variations For Upper-Body Strength

A Parent’s Guide To Pets: Important Points To Consider For Your Child’s Health

Food Anxiety Is Real – How Your Food Intake Affects Your Anxiety

World Osteoporosis Month: Ways To Strengthen Your Bones

Brain Exercises To Keep You Cognitively Sharp

Easy Recipes To Make When You Don’t Wish To Cook

Physical Signs Of High Cortisol

9 Healthy Plant-Based Protein Rich Dishes To Try

What Happens When You Have Low Blood Pressure?

Throw These Toxic Bathroom Items Away To Protect Your Health

This Is What Cricket Superstar Virat Kohli Eats In A Day

Signs You Are Experiencing Sensory Overload

Shoulder Exercises You Should Do For Defined Shoulders

Best Foods To Eat When You Are Fasting

​Ghee For Ayurveda: Why It Should Be A Part Of Your Diet​

Symptoms Of Ovarian Cancer You Should Know

Yoga Poses That Can Build Core Strength

Biotin-Rich Foods You Should Add To Your Diet

Unexpected Physical Signs Of Stress

Simple And Affective Guide To Stop A Panic Attack

Signs Of Heat Exhaustion In Children

10 Heart Symptoms You Shouldn't Ignore

Let's face it. You cannot build strong, bulky arms by focusing on just one muscle. Most men fall for the classic dumbbell curl, which focuses only on their biceps. What they fail to realise is that most of the show comes from the triceps. These muscles are the largest in your arms, and they are responsible for elbow extension, making them essential for movements like pressing.Here Are 15 Exercise To Train Your Triceps Triceps PressdownTriceps press downs are a popular choice for isolating the triceps and improving elbow extension, which is the muscle’s primary function. To perform the triceps press down, stand in front of a cable machine or resistance band setup, holding a rope or handle at chest level. Engage your core, keep your shoulder blades tight, and press down to extend your arms, moving only at the elbows. For a variation, lie back on a bench set to a 45-degree incline, keeping abs and glutes tight, and push down. This version emphasizes form and limits any assistance from other muscles. Aim for 3 to 4 sets of 8 to 12 reps.Close-Grip PushupThe close-grip pushup is a bodyweight exercise that emphasizes triceps engagement and can be done almost anywhere. Start in a pushup position, placing your hands just slightly narrower than shoulder-width, with your hands below your shoulders, core tight, and glutes engaged. Lower yourself by bending your elbows at a 45-degree angle without letting them flare out. Pause at the bottom, then press back up by straightening your arms. Complete 3 to 4 sets of 12 to 15 reps for a challenging triceps workout.Bench DipsBench dips are a straightforward exercise but can stress the shoulders, so perform them only if you have good shoulder mobility. Sit on a bench, place your hands down with knuckles facing outward, and extend your legs straight. Squeeze your glutes and shoulder blades, supporting your weight on your hands. Lower yourself to a comfortable depth, then extend your arms to lift back up. Aim for 3 to 4 sets of 6 to 8 reps.Close-Grip Bench PressThe close-grip bench press is a variation that targets the triceps by bringing your hands closer together on the bar. Hold the barbell above your sternum with arms straight, then lower the bar slowly and press back up. This change in grip increases triceps activation, promoting growth and strength. Perform 3 to 4 sets of 6 to 8 reps.EZ Bar Skull CrushersSkull crushers isolate the triceps by removing any momentum from other muscles. Lie on a bench, feet flat, glutes and core engaged, and hold the bar above your chest. Lower it to your head, moving only at the elbows. Extend your elbows to lift the weight back up. This exercise is best done for 3 to 4 sets of 8 to 12 reps.Rocker Bodyweight Skull CrusherThis bodyweight skull crusher variation incorporates a rocking motion to stretch the triceps more effectively. Begin in plank position, then shift your torso forward, bringing your shoulders in front of your elbows. Lower your torso while keeping forearms on the ground, then straighten your arms to press up and return to plank. Do 3 to 4 sets of 8 to 12 reps.Bench Overhead Triceps ExtensionUsing a bench for overhead triceps extensions offers more support and reduces strain on the shoulders and lower back. Lie back on a bench, hold a dumbbell with both hands, extend your arms overhead, and then extend your elbows to raise the weight. Aim for 3 to 4 sets of 8 to 12 reps.JM PressThe JM Press blends the skull crusher with a close-grip bench press, emphasizing triceps strength. Lie on a bench, feet grounded, holding the weights above your chest, then adjust your arms to a 92-degree angle. Lower the weights until your elbows touch your ribs, then lift back up. Complete 3 to 4 sets of 8 to 12 reps.Bodyweight Triceps ExtensionThis bodyweight exercise is gentler on the shoulders. Using a straight bar at about eye level, lock out your elbows in a plank-like stance. Bend your elbows to lower your torso, then straighten your arms to return. Perform 3 to 4 sets of 12 to 15 reps.Dumbbell Bench PressThe dumbbell bench press targets the triceps and chest, allowing a larger range of motion. Lie on a bench with dumbbells at chest level, elbows angled at 45 degrees. Press the weights up, then control them as you lower. Aim for 3 to 4 sets of 8 to 12 reps.Tall Kneeling Triceps PressdownsIn this variation, kneel with thighs in line with your torso, grasping a resistance band. Extend each arm in turn, keeping your core tight and elbows in place. This exercise works best with 3 to 4 sets of 10 to 12 reps per arm.Half-Bench Skull CrusherThis exercise combines core and triceps work. Lie on a bench with only half your torso supported. Hold a dumbbell and lower it towards your forehead by bending your elbow, then extend back up. Perform 3 to 4 sets of 8 to 12 reps per arm.Triceps KickbackFor triceps kickbacks, hinge forward while holding a dumbbell and raise your elbow to keep your upper arm parallel to the floor. Extend your arm fully, squeezing the triceps, then lower. Complete 3 to 4 sets of 8 to 12 reps.Cable Triceps KickbackUsing a cable machine for triceps kickbacks keeps tension constant. Stagger your stance, hold the cable, and extend your elbow without moving the upper arm. Lower slowly for 3 to 4 sets of 12 to 15 reps.TRX Tricep ExtensionWith TRX bands, grip the handles and extend your arms while leaning forward. Bend your elbows, lowering your head between your hands, then extend back up. Do 3 to 4 sets of 12 to 15 reps.

men's health: 15 best exercises to build strong, bulkier triceps

Health and Me

Aarushi Bhadury

Standing Yoga Poses That Can Help You Align Your Posture

Forward Bend Yoga Poses To Enhance Your Flexibility

forward bend yoga poses to enhance your flexibility

Spent A Long Day Walking And Travelling? Essential Yoga Stretches You Must Do

spent a long day walking and travelling? essential yoga stretches you must do

Health & Wellness

Don’t Miss These Subtle Signs Of Heat-Illness In Your Legs

don’t miss this signs of heat-illness in your legs

Heatwave: Here Are 5 Health Conditions That Are Caused By Extreme Heat

heatwave: here are 5 health conditions that are caused by extreme heat

Yoga is a great practice for people of all ages, conditions, and goals. Whether you wish to lose weight, strengthen your muscles, joints or structure or simply incorporate some exercise into your daily schedule. It is a great way to ensure your body gets the movement it needs. 

With more and more people opting for desk jobs, or spending extended hours sitting, hunched over a laptop, back issues, along with many other problems have become the norm. You may realize that overtime, your body’s posture is getting ruined. Not only does this pose an issue for the way you present yourself, but it also affects your spine health, back health as well as bone health, whether it is your hip, knee or any other joint. To better this, try doing <span>standing yoga poses</span>. 

<h2><span rel="noindex">Standing Yoga Poses For Posture</span> </h2>

Standing <span>yoga poses</span> are fundamental for building strength, balance, and body awareness, all crucial for improving posture. By focusing on proper alignment within these poses, you can strengthen the muscles that support your spine, encouraging a more upright and open posture. 

This foundational pose helps you find your body's natural alignment. It strengthens your core and legs, bringing awareness to how you hold yourself, and encourages spinal lengthening. Focus on even weight distribution through your feet for a strong base. 

A classic balancing pose, Tree Pose improves stability and alignment by requiring a strong foundation through one leg. It helps to lengthen the spine and cultivate a sense of groundedness and lift, promoting better overall balance and posture. 

<h4>Extended Triangle Pose (Utthita Trikonasana) </h4>

Triangle Pose lengthens the sides of your body and opens your chest. It strengthens your core, crucial for good spinal alignment. This pose also stretches tight hamstrings, which can otherwise pull on the pelvis and negatively affect your posture. 

<h4>Warrior II Pose (Virabhadrasana II) </h4>

This powerful pose builds strength in your legs and engages your core, directly supporting better posture. The open hip stance and extended arms encourage an upright torso and broad collarbones, effectively counteracting any tendency to slouch. 

Chair Pose powerfully strengthens your legs and deep core muscles, essential for maintaining proper spinal alignment and preventing a slumped posture. It also helps to open your chest and shoulders, promoting an overall more upright stance. 

<h4>Half Moon Pose (Ardha Chandrasana) </h4>

Half Moon Pose challenges your balance and strengthens your entire body, especially your core and legs. It opens the hips and chest, promoting spinal elongation and significantly improving your overall posture. It fosters balance and stability. 

<h4>Standing Forward Bend (Uttanasana) </h4>

While a forward bend, this pose is excellent for releasing tension in the hamstrings and lower back, common contributors to poor posture. It encourages spinal lengthening and can help reset your posture by alleviating tightness that pulls your pelvis out of alignment. 

Yoga & Asanas

Standing Yoga Poses

Yoga Poses

Yoga Poses for posture

Yoga Poses to strengthen your spine

Standing Yoga Poses For Posture

Yoga is a great practice for people of all ages, conditions, and goals. Whether you wish to lose weight, strengthen your muscles, joints or structure or simply incorporate some exercise into your daily schedule. It is a great way to ensure your body gets the movement it needs. With more and more people opting for desk jobs, or spending extended hours sitting, hunched over a laptop, back issues, along with many other problems have become the norm. You may realize that overtime, your body’s posture is getting ruined. Not only does this pose an issue for the way you present yourself, but it also affects your spine health, back health as well as bone health, whether it is your hip, knee or any other joint. To better this, try doing standing yoga poses. Standing Yoga Poses For Posture Standing yoga poses are fundamental for building strength, balance, and body awareness, all crucial for improving posture. By focusing on proper alignment within these poses, you can strengthen the muscles that support your spine, encouraging a more upright and open posture. Mountain Pose (Tadasana) This foundational pose helps you find your body's natural alignment. It strengthens your core and legs, bringing awareness to how you hold yourself, and encourages spinal lengthening. Focus on even weight distribution through your feet for a strong base. Tree Pose (Vrksasana) A classic balancing pose, Tree Pose improves stability and alignment by requiring a strong foundation through one leg. It helps to lengthen the spine and cultivate a sense of groundedness and lift, promoting better overall balance and posture. Extended Triangle Pose (Utthita Trikonasana) Triangle Pose lengthens the sides of your body and opens your chest. It strengthens your core, crucial for good spinal alignment. This pose also stretches tight hamstrings, which can otherwise pull on the pelvis and negatively affect your posture. Warrior II Pose (Virabhadrasana II) This powerful pose builds strength in your legs and engages your core, directly supporting better posture. The open hip stance and extended arms encourage an upright torso and broad collarbones, effectively counteracting any tendency to slouch. Chair Pose (Utkatasana) Chair Pose powerfully strengthens your legs and deep core muscles, essential for maintaining proper spinal alignment and preventing a slumped posture. It also helps to open your chest and shoulders, promoting an overall more upright stance. Half Moon Pose (Ardha Chandrasana) Half Moon Pose challenges your balance and strengthens your entire body, especially your core and legs. It opens the hips and chest, promoting spinal elongation and significantly improving your overall posture. It fosters balance and stability. Standing Forward Bend (Uttanasana) While a forward bend, this pose is excellent for releasing tension in the hamstrings and lower back, common contributors to poor posture. It encourages spinal lengthening and can help reset your posture by alleviating tightness that pulls your pelvis out of alignment. 

standing yoga poses that can help you align your posture

What Are The Physical Symptoms Of Stress?

what are the physical symptoms of stress?

Travelling is one of the best ways to experience new places and cultures as well as enjoy a good time. It is a great way to support your mental health. The break from your general monotonous routine helps your brain feel relaxed as well as helping ease anxiety, stress, and other day-to-day struggles. However, it is also strenuous, walking for hours or moving from one place or the other, can be mentally as well as physically taxing. After hours of walking or sitting during travel, your body can feel stiff, sore, and fatigued. So how does one tackle this? 

<h2><span rel="noindex">Yoga Stretches</span> After Travelling </h2>

<span>Yoga</span> is a great way to ensure you do not have to suffer muscle fatigue for days, before you feel any better. Yoga stretches are designed to target common areas of tension, helping to release discomfort, improve circulation, and re-energize you. 

After a long day of walking or traveling, your body can feel stiff and tired. These yoga stretches will help release tension, improve blood flow, and re-energize your body. 

This gentle stretch helps your spine move freely after sitting or standing still. It eases back pain and improves posture by gently arching and rounding your back. This movement also aids digestion, which can sometimes be slow during travel. It's a great way to start releasing stiffness. 

Twisting your spine gently helps release built-up tension in your back, especially after long trips. This pose improves how your spine moves and can soothe back aches. It also gently massages your internal organs, which can help with digestion and ease stress. 

This deeply calming pose is perfect for relaxing after a long day. It gently stretches your hips, thighs, and ankles, which can get tight from walking or sitting. It also eases back and neck pain and helps calm your mind, reducing stress and aiding digestion. 

This full-body stretch is great for waking up your body. It helps lengthen your spine and stretches tight hamstrings and calves from walking. It also strengthens your arms and core, boosts circulation, and can help reduce fatigue and clear a foggy mind. 

This classic stretch brings a sense of peace and helps release tension in your legs and spine. It deeply stretches your hamstrings and calves, improving overall flexibility. Folding forward also calms your mind, reduces stress, and can gently assist with digestion. 

This relaxing pose is wonderful after being on your feet or traveling. It helps reduce swelling and tiredness in your legs by improving blood flow. It's also very calming for your nervous system, relieving tension and stress, and gently stretching your lower back and hamstrings. 

This pose is excellent for opening your hips and stretching the front of your thighs (hip flexors), which often get tight from sitting or walking. It improves hip movement, strengthens your legs, and can gently open your chest and shoulders, counteracting slouching from travel. 

This balancing pose strengthens your legs and core, while also improving your focus and stability. It's helpful after a day of varied walking surfaces or crowded places. It gently opens your hips and improves your balance and concentration, which can reduce mental tiredness. 

This unique balance and twist targets your shoulders, hips, and upper back, areas that often get tight from carrying bags or awkward travel positions. It deeply stretches these areas, strengthens your ankles and calves, and boosts balance and focus. It can also help relieve leg discomfort. 

yoga & asanas

yoga stretches after travelling yoga

yoga

yoga poses

yoga asanas

Yoga Stretches

Travelling is one of the best ways to experience new places and cultures as well as enjoy a good time. It is a great way to support your mental health. The break from your general monotonous routine helps your brain feel relaxed as well as helping ease anxiety, stress, and other day-to-day struggles. However, it is also strenuous, walking for hours or moving from one place or the other, can be mentally as well as physically taxing. After hours of walking or sitting during travel, your body can feel stiff, sore, and fatigued. So how does one tackle this? Yoga Stretches After Travelling Yoga is a great way to ensure you do not have to suffer muscle fatigue for days, before you feel any better. Yoga stretches are designed to target common areas of tension, helping to release discomfort, improve circulation, and re-energize you. After a long day of walking or traveling, your body can feel stiff and tired. These yoga stretches will help release tension, improve blood flow, and re-energize your body. Seated Cat Cow This gentle stretch helps your spine move freely after sitting or standing still. It eases back pain and improves posture by gently arching and rounding your back. This movement also aids digestion, which can sometimes be slow during travel. It's a great way to start releasing stiffness. Seated Spinal Twist Twisting your spine gently helps release built-up tension in your back, especially after long trips. This pose improves how your spine moves and can soothe back aches. It also gently massages your internal organs, which can help with digestion and ease stress. Child's Pose This deeply calming pose is perfect for relaxing after a long day. It gently stretches your hips, thighs, and ankles, which can get tight from walking or sitting. It also eases back and neck pain and helps calm your mind, reducing stress and aiding digestion. Downward-Facing Dog This full-body stretch is great for waking up your body. It helps lengthen your spine and stretches tight hamstrings and calves from walking. It also strengthens your arms and core, boosts circulation, and can help reduce fatigue and clear a foggy mind. Forward Fold This classic stretch brings a sense of peace and helps release tension in your legs and spine. It deeply stretches your hamstrings and calves, improving overall flexibility. Folding forward also calms your mind, reduces stress, and can gently assist with digestion. Legs Up the Wall This relaxing pose is wonderful after being on your feet or traveling. It helps reduce swelling and tiredness in your legs by improving blood flow. It's also very calming for your nervous system, relieving tension and stress, and gently stretching your lower back and hamstrings. Low Lunge This pose is excellent for opening your hips and stretching the front of your thighs (hip flexors), which often get tight from sitting or walking. It improves hip movement, strengthens your legs, and can gently open your chest and shoulders, counteracting slouching from travel. Tree Pose This balancing pose strengthens your legs and core, while also improving your focus and stability. It's helpful after a day of varied walking surfaces or crowded places. It gently opens your hips and improves your balance and concentration, which can reduce mental tiredness. Eagle Pose This unique balance and twist targets your shoulders, hips, and upper back, areas that often get tight from carrying bags or awkward travel positions. It deeply stretches these areas, strengthens your ankles and calves, and boosts balance and focus. It can also help relieve leg discomfort. 

How To Perfectly Do Skull Crushers?

What is your favourite arm day exercise? There's a good chance your answer is the dumbbell biceps curl. That is indeed a great answer but that excercise alone is not enough. If your goal is to build balanced arm muscle and strength, you'll want to pair your biceps work with a complimentary triceps movement. One of the best choices to do that is the skull crusher. 

<ul><li>Start by lying back on the bench. Don't arch your back—drive your shoulder blades into the bench, squeeze your abs and glutes, and keep your feet flat on the floor.</li><li>Press the weight straight up above your chest. Your upper arm should be just past 90 degrees, at a 91 or 92 degree angle. Keep your wrists strong and a tight grip on the bar.</li><li>Lower the weight slowly down to an inch above your forehead, moving only at the elbows. Don't allow your shoulders to shift forward; keep your upper arm still.</li><li>Drive the weight back up (again moving only at the elbows), squeezing your triceps at the top.</li><li>Keep these more detailed form tips from Samuel in mind during your skull crusher sets.</li></ul><h2>Here Are Few Things Your Should Know</h2>

No Arch: Maintain a sturdy body position: Feet flat on the floor, squeezing your glutes, and keep your core active so that you’re not arching your back on the bench. I know, I know; we always say you shouldn’t arch your back, but it’s more important to get the most out of the skull crusher. You want, at minimum a perpendicular upper arm angle relative to your torso; anything less than that, and your arm action misses the point of the skull crusher. If you arch your back, it’s harder to find that proper angle.

Shoulder Position: Once you have the bar over your head, drive your shoulders aggressively into the bench and maintain a little bit of tension in your mid-back. Then lean your upper arms back just slightly. Typically, you’ll see people aim to keep their upper arms perpendicular to the floor; I want you to be at a 91- or 92-degree angle instead. That slight shift places more tension on the triceps when you straighten your arms and prevents the straight-armed position from being a position of rest. Now you need to fully flex your triceps to maintain straight arms.

Elbows Tight: As you lower the weight, work to keep your elbows in. Your elbows and wrists should both be shoulder-width apart; not closer or farther apart. It’s common for people to let their elbows flare out as they’re doing skull crushers; avoid this. That’s a good way to injure your shoulders and it also takes emphasis off your triceps, diminishing the effectiveness of the move.

One Lever Only: Once you’ve gotten into this position, lower the bar to your head, moving only at the elbow joint. It’s tempting to let your upper arms roll back as you lower the bar toward your forehead, then shift your upper arms forward as you drive the weight back up, but that takes emphasis off your triceps and gets your lats involved. You’re aiming to move only at the elbows, maximizing the work your tris have to do.

The skull crusher is all about the triceps. The three-headed muscle, located on the back side of your arm, is the biggest muscle on the limb, making it an essential point of focus if you want to grow those guns. The name of the movement comes from the slightly precarious position you put yourself in to pull it off, isolating the muscles and moving the weight up and down directly above your head.

The best triceps exercises put you in a good position to make use of the muscles' primary function: extension of the elbows. There are few better (or tougher sounding) moves to do this than the skull crusher. If you work with proper form, you'll isolate the muscles so that you're focused on only elbow extension. This will make your triceps stronger—which is essential for compound pushing exercises like the bench press—and spur muscle growth, too.

<h2>What Equipment You Need for <span rel="noindex">Skull Crushers</span></h2>

The exercise is also fairly adaptable to the gear you have on hand. You can use dumbbells, a standard barbell, EZ bars, cable machines, and even your bodyweight to do skull crushers. For most of these variations you'll also need a bench, although you can perform the exercise prone on the ground, too. If you're low on equipment, you can do a bodyweight variation of the skull crusher that will provide the same type of triceps isolation, sans weights. 

Skull crushers

Skull rushers for triceps

tricep workout

What is your favourite arm day exercise? There's a good chance your answer is the dumbbell biceps curl. That is indeed a great answer but that excercise alone is not enough. If your goal is to build balanced arm muscle and strength, you'll want to pair your biceps work with a complimentary triceps movement. One of the best choices to do that is the skull crusher. How To Do A Scull Crusher?Start by lying back on the bench. Don't arch your back—drive your shoulder blades into the bench, squeeze your abs and glutes, and keep your feet flat on the floor.Press the weight straight up above your chest. Your upper arm should be just past 90 degrees, at a 91 or 92 degree angle. Keep your wrists strong and a tight grip on the bar.Lower the weight slowly down to an inch above your forehead, moving only at the elbows. Don't allow your shoulders to shift forward; keep your upper arm still.Drive the weight back up (again moving only at the elbows), squeezing your triceps at the top.Keep these more detailed form tips from Samuel in mind during your skull crusher sets.Here Are Few Things Your Should KnowNo Arch: Maintain a sturdy body position: Feet flat on the floor, squeezing your glutes, and keep your core active so that you’re not arching your back on the bench. I know, I know; we always say you shouldn’t arch your back, but it’s more important to get the most out of the skull crusher. You want, at minimum a perpendicular upper arm angle relative to your torso; anything less than that, and your arm action misses the point of the skull crusher. If you arch your back, it’s harder to find that proper angle.Shoulder Position: Once you have the bar over your head, drive your shoulders aggressively into the bench and maintain a little bit of tension in your mid-back. Then lean your upper arms back just slightly. Typically, you’ll see people aim to keep their upper arms perpendicular to the floor; I want you to be at a 91- or 92-degree angle instead. That slight shift places more tension on the triceps when you straighten your arms and prevents the straight-armed position from being a position of rest. Now you need to fully flex your triceps to maintain straight arms.Elbows Tight: As you lower the weight, work to keep your elbows in. Your elbows and wrists should both be shoulder-width apart; not closer or farther apart. It’s common for people to let their elbows flare out as they’re doing skull crushers; avoid this. That’s a good way to injure your shoulders and it also takes emphasis off your triceps, diminishing the effectiveness of the move.One Lever Only: Once you’ve gotten into this position, lower the bar to your head, moving only at the elbow joint. It’s tempting to let your upper arms roll back as you lower the bar toward your forehead, then shift your upper arms forward as you drive the weight back up, but that takes emphasis off your triceps and gets your lats involved. You’re aiming to move only at the elbows, maximizing the work your tris have to do.Muscles Worked By Skull CrusherThe skull crusher is all about the triceps. The three-headed muscle, located on the back side of your arm, is the biggest muscle on the limb, making it an essential point of focus if you want to grow those guns. The name of the movement comes from the slightly precarious position you put yourself in to pull it off, isolating the muscles and moving the weight up and down directly above your head.Benefits of Skull CrusherThe best triceps exercises put you in a good position to make use of the muscles' primary function: extension of the elbows. There are few better (or tougher sounding) moves to do this than the skull crusher. If you work with proper form, you'll isolate the muscles so that you're focused on only elbow extension. This will make your triceps stronger—which is essential for compound pushing exercises like the bench press—and spur muscle growth, too.What Equipment You Need for Skull CrushersThe exercise is also fairly adaptable to the gear you have on hand. You can use dumbbells, a standard barbell, EZ bars, cable machines, and even your bodyweight to do skull crushers. For most of these variations you'll also need a bench, although you can perform the exercise prone on the ground, too. If you're low on equipment, you can do a bodyweight variation of the skull crusher that will provide the same type of triceps isolation, sans weights. 

how to perfectly do skull crushers?

About Us

Contact Us

Terms & Conditions

Privacy Policy

Company

Health and Me is a premium website with content written and curated to function as a handbook for all Health concerns.