The triceps muscle consists of three heads: the lateral (outer) head, the medial (middle) head, and the long head. The long head is crucial for overall arm size and contributes significantly to the appearance of arm mass, especially when posing. All three heads function primarily in elbow extension, but the long head also assists in shoulder extension. This explains why exercises like lat pullovers can engage the triceps along with the lats.
The long head is best targeted when the shoulder is in flexion. Research suggests that approximately 90 degrees of shoulder flexion is optimal for long head activation. The skull crusher exercise places the shoulder at this angle, making it ideal for targeting all three heads, with a particular emphasis on the long head.
For well-rounded triceps development, incorporate three types of exercises into your routine: overhead movements (like skull crushers or overhead cable extensions), exercises with arms at your sides (such as triceps press downs), and movements with arms behind the torso (like kickbacks). This approach ensures that all three heads are stimulated from various angles and at different muscle lengths.
When performing skull crushers, use a moderate weight within the 8-20 rep range to avoid stressing the elbow joint. An EZ-bar is generally preferred over a straight bar due to the more comfortable semi-pronated grip it allows, reducing wrist strain. Position the bar at the top of the bench and lift it overhead using your lats. If you struggle to lift the bar from this position, the weight is likely too heavy.
Floor skull crushers are another effective variation. They allow for heavier loads due to the higher starting position and eliminate the risk of dropping the bar off the bench. The floor also serves as a consistent range of motion checkpoint.
Whether performing skull crushers on a bench or the floor, maintain proper form. Before starting, retract and depress your shoulder blades to stabilize your upper body. On a bench, position yourself so your head is slightly off the top end. For the first rep, move the bar slightly back over your face to engage the long head and maintain consistent tension.
Lower the weight in an arc, not straight down to your forehead. This arc motion increases torque at the elbow, maximizing triceps engagement. Keep your elbows tucked in and relatively stable throughout the movement, allowing for a natural degree of flare based on your individual anatomy. Lower the weight until your forearms and biceps make contact.
Extend your elbows to return to the starting position, pressing the middle of your hand into the bar. Focus on elbow extension, minimizing shoulder movement to isolate the triceps. Avoid dropping the weight to your forehead and maintain constant tension throughout the set.
A common mistake is excessive shoulder movement, often due to lifting too heavy. This reduces triceps activation by involving other muscle groups. Dumbbell skull crushers are a viable alternative, allowing for unilateral training and personalized shoulder positioning. However, the barbell variation often allows for more consistent load progression and technique.
Prioritize proper technique, controlling the eccentric (lowering) phase and maintaining a strong mind-muscle connection with the triceps. Incorporating variations and maintaining proper form will maximize triceps growth and overall arm development.
