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Build Insane Triceps by Doing Skull Crushers – Laz Tymoff

When it comes to building impressive triceps, few exercises are as effective and revered as skull crushers. This powerful exercise, often featured in the routines of bodybuilders and fitness enthusiasts alike, targets the triceps with precision and intensity. In this article, we will explore how you can build insane triceps by doing skull crushers, with insights and tips from fitness expert Laz Tymoff. By the end of this comprehensive guide, you will understand why skull crushers should be a staple in your workout routine and how to perform them correctly for maximum gains.

Understanding the Anatomy of the Triceps

Before diving into the specifics of skull crushers, it’s essential to understand the anatomy of the triceps. The triceps brachii, commonly referred to as the triceps, is a large muscle on the back of the upper arm. It consists of three heads:

  1. Long Head: This part of the triceps runs along the back of the arm and is responsible for shoulder extension.
  2. Lateral Head: Located on the outer side of the arm, the lateral head contributes to the overall width and definition of the triceps.
  3. Medial Head: Situated deep within the arm, the medial head aids in the extension of the elbow joint.

Skull crushers primarily target all three heads of the triceps, making them an excellent exercise for achieving balanced and robust arm development.

The Benefits of Skull Crushers

Laz Tymoff, a renowned fitness trainer, emphasizes the numerous benefits of incorporating skull crushers into your workout routine:

  1. Isolation of the Triceps: Skull crushers effectively isolate the triceps, ensuring that the muscle is worked intensively without significant involvement from other muscle groups.
  2. Versatility: This exercise can be performed using various equipment, including barbells, dumbbells, and EZ curl bars, allowing for versatility in your workouts.
  3. Improved Arm Definition: Regularly performing skull crushers can lead to improved arm definition and muscle tone, contributing to a more sculpted appearance.
  4. Strength Gains: As a compound movement, skull crushers help in building overall upper body strength, particularly in the arms and shoulders.

How to Perform Skull Crushers Correctly

Executing skull crushers with proper form is crucial to avoid injury and maximize the effectiveness of the exercise. Here is a step-by-step guide, endorsed by Laz Tymoff, on how to perform skull crushers correctly:

Step 1: Setup

  1. Select Your Equipment: Choose a barbell, EZ curl bar, or a pair of dumbbells. Using an EZ curl bar can reduce strain on the wrists and provide a more comfortable grip.
  2. Position Your Bench: Lie flat on a bench with your feet planted firmly on the ground. Ensure your head, shoulders, and back are in contact with the bench.

Step 2: Starting Position

  1. Grip the Bar: Hold the bar with a pronated grip (palms facing away from you). If using dumbbells, hold them with a neutral grip (palms facing each other).
  2. Extend Your Arms: Lift the bar or dumbbells above your chest with your arms fully extended and elbows locked. This is your starting position.

Step 3: Execution

  1. Lower the Weight: Slowly bend your elbows and lower the bar or dumbbells towards your forehead. Keep your upper arms stationary and only allow your forearms to move. Focus on maintaining control throughout the movement.
  2. Pause: Once the weight is close to your forehead (or slightly above), pause briefly to maximize tension on the triceps.
  3. Extend Your Arms: Push the weight back to the starting position by extending your elbows. Make sure to use your triceps to drive the movement.

Step 4: Repetition and Sets

  1. Repetition Range: Aim for 8-12 repetitions per set, which is ideal for hypertrophy (muscle growth).
  2. Sets: Perform 3-4 sets of skull crushers as part of your triceps workout routine.

Common Mistakes to Avoid

To ensure you get the most out of your skull crushers, Laz Tymoff highlights some common mistakes to avoid:

  1. Using Too Much Weight: Start with a manageable weight to perfect your form. Using excessively heavy weights can lead to improper technique and increase the risk of injury.
  2. Elbow Flaring: Keep your elbows close to your head throughout the movement. Allowing them to flare out reduces the effectiveness of the exercise and places unnecessary stress on your shoulders.
  3. Incomplete Range of Motion: Lower the weight until it is just above your forehead or slightly lower. Performing partial repetitions reduces the muscle engagement and the overall effectiveness of the exercise.
  4. Rushing the Movement: Skull crushers should be performed slowly and with control. Rushing through the exercise can compromise form and reduce muscle activation.

Integrating Skull Crushers into Your Workout Routine

To maximize the benefits of skull crushers, Laz Tymoff suggests incorporating them into your overall workout regimen. Here’s how:

  1. Triceps-Focused Workouts: Include skull crushers in your triceps-specific training days. Pair them with other effective exercises like triceps dips, close-grip bench presses, and triceps pushdowns.
  2. Upper Body Routine: Incorporate skull crushers into your upper body workout days, ensuring balanced development of the chest, shoulders, and arms.
  3. Supersets: For an intense workout, combine skull crushers with bicep exercises in a superset. This approach maximizes muscle engagement and promotes muscle hypertrophy.


Building insane triceps requires dedication, proper technique, and incorporating effective exercises like skull crushers into your routine. As emphasized by Laz Tymoff, skull crushers are a powerful tool for isolating and developing the triceps, contributing to stronger, more defined arms. By following the correct form and integrating this exercise into your workout regimen, you can achieve impressive triceps development and take your upper body strength to new heights.

Remember, consistency is key. Stay committed to your training, pay attention to your form, and progressively challenge yourself with increased weights and intensity. With skull crushers as a part of your arsenal, you’re well on your way to building the triceps of your dreams.

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