Skullcrusher

Imagine a bear lying on its back, carefully lowering a log towards its snout, then pressing it back up with powerful paws. This movement isolates the triceps, building strength for all the heavy lifting a bear might encounter.

Instructions

1. Lie on a flat bench with your feet planted on the ground and a barbell, EZ curl bar, or dumbbells held above your chest with arms fully extended.
2. Grip the weight with hands shoulder-width apart and palms facing forward.
3. Bend your elbows to lower the weight slowly toward your forehead or just behind the top of your head, keeping your upper arms stationary.
4. Pause briefly at the bottom, then extend your elbows to return to the starting position.
5. Maintain control of the weight throughout the movement.

Benefits

• Effectively isolates the triceps for targeted development.
• Improves lockout strength in pressing movements.
• Allows for progressive overload using various equipment.
• Builds arm size and strength.
• Can be performed with different angles and grips for variety.

Key Points

• Keep your upper arms fixed and elbows pointed toward the ceiling.
• Avoid flaring the elbows outward - keep them close to your head.
• Move only at the elbows; don't involve your shoulders.
• Use a spotter when lifting heavier weights for safety.
• Breathe in as you lower and out as you extend.

Common Mistakes

• Allowing the elbows to flare outward.
• Using too much weight, compromising form.
• Dropping the weight too far and risking head injury.
• Engaging the shoulders instead of isolating the triceps.
• Moving too quickly, reducing muscle activation and control.