Build Insane Triceps by Doing Skull Crushers – Laz – Tymoff

Building strong, defined triceps is a goal for many fitness enthusiasts, and one exercise that consistently stands out when it comes to targeting and shaping these muscles is the skull crusher. Known for its ability to engage all three heads of the triceps, the skull crusher — especially when performed with proper technique and consistency — can help you build insane triceps. In this comprehensive guide, we’ll dive deep into the importance of skull crushers, the correct form, and how fitness experts like Laz Tymoff are using this exercise to transform their physiques.

Introduction to Skull Crushers

When it comes to arm training, there’s no better way to isolate and grow your triceps than with the skull crusher. This exercise, also known as the French press or lying triceps extension, involves extending the arms overhead with a barbell, dumbbell, or EZ curl bar and then lowering the weight toward the forehead, before pressing it back up. Despite its simple mechanics, the skull crusher is an extremely effective movement for stimulating muscle growth in the triceps.

Skull crushers target all three heads of the triceps (long head, lateral head, and medial head), which makes it one of the most well-rounded exercises for building size and definition in the arms. However, to truly build insane triceps, it’s essential to learn the proper technique, variations, and recovery methods — and this is where fitness influencers like Laz Tymoff come in. Tymoff, a well-known figure in the fitness community, has transformed his own physique with an emphasis on skull crushers and triceps training.

In this article, we will take you through everything you need to know to effectively build insane triceps by doing skull crushers.

The Anatomy of the Triceps

Before we dive into the specifics of how skull crushers work, it’s essential to understand the anatomy of the triceps muscle. The triceps brachii, commonly known simply as the triceps, is a large muscle located at the back of the upper arm. It is responsible for the extension of the elbow joint, which is why any movement involving pressing or pushing often engages the triceps.

The triceps consist of three heads:

1. Long Head: This head of the triceps is the largest and most visible, extending down the back of the arm. It’s particularly targeted by exercises that involve overhead arm extensions, like skull crushers.
2. Lateral Head: Located on the outer side of the arm, the lateral head is responsible for the “sweep” of the triceps, contributing to a broader, more powerful look.
3. Medial Head: The smallest of the three, the medial head sits underneath the long and lateral heads. Although it’s less visible, it plays a crucial role in overall arm strength and stability.

Skull crushers are effective because they engage all three heads of the triceps simultaneously, making them one of the best exercises for overall arm development.

Why Skull Crushers Are Essential for Building Insane Triceps

The key to building insane triceps is focusing on exercises that work all three heads of the muscle and create maximum tension during the movement. Skull crushers do exactly this. Here’s why this exercise should be a staple in your arm routine:

1. Targeted Triceps Activation: Skull crushers effectively isolate the triceps, reducing the involvement of other muscles such as the chest and shoulders. This targeted approach ensures that your triceps are doing the bulk of the work.
2. Overhead Positioning: The overhead position of the skull crusher places a significant stretch on the long head of the triceps, which is crucial for both muscle growth and definition. This is the part of the muscle that contributes the most to the size of the upper arm.
3. Strength and Mass Gains: Skull crushers are a high-intensity exercise that can be progressively overloaded by increasing weight over time. This progressive overload principle is essential for muscle growth, allowing your triceps to adapt and grow stronger with each workout.
4. Improved Lockout Strength: Since skull crushers involve full elbow extension, they are fantastic for increasing lockout strength — the final phase of a pressing movement. This makes skull crushers particularly beneficial for those interested in increasing their performance in other exercises like bench presses and overhead presses.

How to Do Skull Crushers Properly

To reap the maximum benefits of skull crushers, it’s vital to perform them with proper form. Below are step-by-step instructions on how to correctly execute skull crushers, ensuring you build insane triceps without risking injury:

Step 1: Set Up Your Equipment

You can perform skull crushers with a barbell, dumbbells, or an EZ curl bar. Choose the equipment that feels most comfortable to you and allows you to maintain proper form.

• Barbell or EZ Curl Bar: Lie flat on a bench, holding the barbell or EZ curl bar with an overhand grip (hands shoulder-width apart). Keep your arms fully extended above your chest.
• Dumbbells: If using dumbbells, hold one in each hand with your palms facing each other and your arms fully extended overhead.

Step 2: Lower the Weight

Slowly lower the barbell or dumbbells toward your forehead, keeping your elbows stationary and pointed forward. It’s essential to keep your upper arms as still as possible throughout the movement. The only joint that should be moving is your elbows.

As you lower the weight, maintain control and ensure that your forearms are the only part of your body that moves. Aim to bring the weight down until your forearms are parallel to the ground or just beyond.

Step 3: Press the Weight Back Up

To complete the rep, press the weight back up to the starting position, extending your arms fully overhead. Focus on squeezing your triceps at the top of the movement to ensure maximum contraction.

Step 4: Repeat

Perform the desired number of repetitions and sets, typically aiming for 3-4 sets of 8-12 reps for optimal hypertrophy. If you’re training for strength, you may increase the weight and lower the reps (4-6), but for most people, moderate weight and higher reps work best for triceps growth.

Common Mistakes to Avoid When Doing Skull Crushers

Like many exercises, skull crushers can lead to injury or inefficiency if not performed correctly. Here are a few common mistakes to watch out for:

1. Flaring Elbows: Keeping your elbows pointed outward can put unnecessary strain on your shoulders and reduce the effectiveness of the movement. Always keep your elbows tucked in, and focus on moving only your forearms.
2. Using Too Much Weight: Going too heavy too soon can compromise your form and increase the risk of injury. Start with a manageable weight and progressively increase it over time as you get stronger.
3. Allowing the Wrists to Bend: Bending your wrists during skull crushers places undue stress on the wrists and reduces the stability of the movement. Keep your wrists straight and your grip firm throughout the exercise.
4. Dropping the Weight Too Quickly: Control the descent of the weight to maintain constant tension on your triceps. Dropping the weight quickly will reduce the time under tension, which is essential for muscle growth.

Variations of Skull Crushers

If you want to target your triceps from different angles or prevent boredom, there are several skull crusher variations to try:

1. Incline Skull Crushers: Perform skull crushers on an incline bench to emphasize the upper portion of the triceps and shoulders.
2. Decline Skull Crushers: Performing skull crushers on a decline bench targets the lower portion of the triceps and can provide a different challenge for your muscles.
3. Overhead Dumbbell Extension: For a slight change in angle, you can use a single dumbbell to perform overhead extensions, a movement that mimics the skull crusher but with more of a focus on the long head.
4. Cable Skull Crushers: Using a cable machine to perform skull crushers can help maintain constant tension on your triceps throughout the entire range of motion.

How Laz Tymoff Builds Insane Triceps with Skull Crushers

Laz Tymoff, a fitness expert and bodybuilder known for his focus on sculpting insane arms, has used skull crushers to shape his triceps for years. According to Tymoff, consistency and form are the keys to seeing results. He recommends incorporating skull crushers into your arm routine 1-2 times per week, along with other triceps exercises like dips, close-grip bench presses, and triceps pushdowns.

Tymoff emphasizes the importance of progressive overload and maintaining a strong mind-muscle connection while performing skull crushers. He also advises focusing on both the eccentric (lowering) and concentric (lifting) phases of the exercise, as this ensures maximum muscle activation and growth.

Conclusion

Building insane triceps by doing skull crushers is not only possible but highly effective if you adhere to proper form, incorporate progressive overload, and give your muscles the recovery they need. By focusing on consistency and dedication, you can sculpt arms that stand out in any fitness environment.

Whether you’re training like Laz Tymoff or just getting started on your own fitness journey, skull crushers should be an essential part of your arm workout routine. Combine them with other triceps exercises, and you’ll be well on your way to building the strongest, most defined triceps possible.

Now, it’s time to grab your weights and start building those insane triceps!