Having bigger, thicker triceps muscles creates more impressive-looking, powerful arms. Larger triceps round out an impressive physique and improve your performance in upper-body mass-building exercises such as the bench press and decline dumbbell bench press. The barbell skull crusher exercise is a free-weight movement that builds muscle mass and strength in the triceps region, making this exercise the ultimate triceps builder. Before starting a resistance training program to pack on muscle mass, consult your physician.
Anatomy
ExRx.net notes the triceps consists of three separate heads. The long and medial heads span the inner portion of the triceps muscle, and the lateral head runs along the outer triceps. Each head is activated as you extend your elbows or move your upper arms down and to the sides of your body. The skull crusher exercise provides your upper arms with a comprehensive, intense workout by recruiting each of the triceps heads as you extend your elbows.
Free Weights
Free-weight movements, such as the barbell skull crusher, force your muscles to stabilize a weight throughout the entire range of motion. The continuous tension placed on your triceps breaks down the muscles during training. During resting periods, your triceps grow back bigger and stronger as your muscles recover. The constant tension placed on your muscles makes free-weight exercises the best movements to develop your musculature.
Exercise Form
Barbell skull crushers involve pressing a barbell upward from a supine position while keeping your upper arms stationary. Performing the movement from a supine position helps you effectively isolate your triceps muscles. Place your feet on the flat bench to take stress off your back and place even greater emphasis on your triceps. Do four sets of 12 repetitions to develop triceps size and strength. Rest 90 seconds between sets.
Recommendations
The movement can also be performed with dumbbells or on a decline bench. Warm up with five to 10 minutes of light jogging before resistance-training sessions to bring blood into the triceps muscles and optimize your workouts. Stretch for five minutes before weight-training sessions to improve your flexibility and reduce the risk of injury.
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