Laying Triceps Extensions (Skull Crushers)

[iron addict]

This is a lift that gives many people big troubles and many people big gains. The big gains come from the movement being particularly good at developing the muscle around the elbow region and giving a big transfer to your bench press and other pressing moves.

The downside is that many people get extreme pain in the elbow joints from this lift and can’t reap the rewards. And I know, because I am one of them. Here is my solution and I bet it works for many of you also.

I “used” to be able to do lying triceps extensions just fine. When I was in my 20’s, and early 30’s. Well those days are gone as is apparently some elbow integrity. I tried off and on to bring laying tricep extensions back into my routine and the same result always occurred, with super-light weights they were fine, as soon as there was enough on the bar to matter it felt like I had screwdrivers twisting in my elbow joints. That wasn’t going to work….

So I played with the idea that it might have been the angle of the wrists being locked into a fixed position with the strait bar. Tried the EZ-Curl bar—no dice, same probs. So….I broke out the dumbbells and did them with these, better, but no cigar. Then I noticed that if I did a partial with the dumbbells it was OK. So back to the bar and trying a partial. BAM! No pain, and a lot of triceps work being done despite a somewhat limited range of motion. I then decided to try them in the rack with the bar started on the pins at a few inches above where the elbows are parallel and again, no pain! Despite the range of motion being slightly less than full the triceps are hammered and I am again able to do this lift. Triceps look better and my bench is going up well.

The rack isn’t really needed as long as you fix the range of motion in your head and don’t go past where it is comfy for your elbows, but it sure makes it a lot easier to deal with, and if you pause the bar on the pins before ascending, it really helps build starting strength.

I also have some Ironmind Dumbbell handles that hold 200 lbs of weight. Needless to say the handles are LONG. I use these for my dumbbell triceps extensions and by resting the end of the dumbbell bar on the floor the range of motion is fixed and doesn’t go so low the elbows are aggravated—works for me. I hope you can integrate these ideas if you have a hard time doing these lifts with a conventional range of motion.

Iron Addict

 

[thorsky]

As usual, dam good post. I have no trouble now cus I'm a yougin. But when the pain starts, I'll have to give it a try.

 

[MuffDyver]

As usual, dam good post. I have no trouble now cus I'm a yougin. But when the pain starts, I'll have to give it a try.

same here

 

[Smallguy]

great post I might try this out since I get a little pain in my elbows but my wirst also gets sore too

 

[DaLinkWent]

Best tip I ever got for SkullCrushers was to make sure your elbows are NOT flared out. As soon as they begin to flar out and not remain parallel is when your going to risk elbow pain.

Good post. As I went heavier and heavier I noticed some real pian in my elbows as a result

 

[reallittleguy]

Good post!

 

[old timer]

True Datttttt!

basically the same thing for close grip bench presses. u are trying to target the triceps so basically, if your elbows are tucked in, you should stop half way down when going for the negative. if it goes all the way down and hits your chest...then the chest is getting the benefit, not really the triceps.

and yes...this is a pretty damn good post.

 

[jcp2]

basically the same thing for close grip bench presses. u are trying to target the triceps so basically, if your elbows are tucked in, you should stop half way down when going for the negative. if it goes all the way down and hits your chest...then the chest is getting the benefit, not really the triceps.

and yes...this is a pretty damn good post.

Yeah, if you want to isolate the tris better, just do your closegrips off a two board. Good post.

 

[tripz_shahab]

skull crusherz very much like fucking a hot whore.. gains(pleasure) plus pain (aids)

 

[pretty ricky]

Try to change your angle up.Do them on a decline bench or incline bench.Decline helps me and I got major tendonitis hurts like hell and really makes you hate skulls,but goddamn it's such an awesome exercise.

 

[Football_Bill]

I started doing them with a low cable, flat and decline bench. I find it easier to keep the elbows in, and a bit safer too.

 

[old timer]

good....but another is better.

although skullcrushers are a basic exercise, i find that weighted bench dips(where there are two benches and your hands go on one and ankle on the other) are the best tricep exercise. it makes your tris bigger and look more fuller/thicker. but the only problem with that exercise is that it won't be very convenient working your way up to putting 3 or 4 plates on your lap. lol.