Skull crushers are a core triceps movement for any strength or bodybuilding routine. And they’re a great way to add size and shape to your arms.

But if you don’t do them correctly, your triceps won’t grow. Worse yet, you could damage your joints!

That’s why I’m going to show you how to do skull crushers the right way. So you can get the most out of your workouts.

Variations of Skull Crusher Exercise

There are several different ways you can do lying tricep extensions.

Barbell Skull Crushers

This variation is performed with a standard straight bar. Keeping your hands in a more pronated position.

While there’s nothing wrong with using a barbell, it can be more uncomfortable on your wrists.

EZ Bar Skull Crushers

An EZ bar is generally shorter and lighter than a barbell. And it has bends in it that make it easier to grip.

Where you place your hands affects the muscles used. For example, a close grip works a little more of the lateral head. While a wider grip works more of the medial head.

Dumbbell Skull Crushers

Using dumbbells allows you to isolate each arm independently. This is great for working more of the stabilizer muscles.

In addition, DB skull crushers prevent your dominant arm from taking over. So both arms get an equal workout.

Incline Skull Crushers

Finally, this variation is performed with an upward angle on the bench. The angle creates more tension on the triceps at the bottom of the movement.

You can also do this on a decline angle, which reduces the stretch at the bottom. Some people report this is easier on their elbows.

Conclusion

Now that you know the proper way to do skull crushers, I recommend you include them in most of your arm workouts. Or you can add them to a push day or total body routine.

Once you get the form and technique down, it’s safe to increase the weight. Skull crushers are a great exercise for building your triceps strength and size.