The skull crusher is an isolation exercise that stimulates the triceps well and in which the long head of the triceps also works considerably.
Exercise
Skull Crusher
Skull crusher with SZ bar lying down
Type: Bilateral
Rest: 180s
Tutorial
1
Take a SZ bar in your hands (upper grip, palms facing down) and choose the grip width so that it is not too narrow or too wide and lie down on a flat bench.
2
Position your upper arms and bend your elbow joints so that your elbows point towards the ceiling. Upper arms should not be completely perpendicular to the floor, but slightly slanted (elbows towards the head) so that the triceps are slightly stretched. Elbows are shoulder-width apart. Tighten your stomach and buttocks. This is the starting position.
3
Now fully extend your arms in a powerful but controlled manner. The upper arms remain in the same position. Exhale and tense the triceps hard.
4
Bend your elbows slowly and under full control until the maximum bend in the elbow is reached and the bar is behind your head. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
The position of the elbows is important here. You should adopt a position that feels natural, but the elbows should not point too far outwards, as this increases the shear forces on the elbow joint and reduces the stimulation of the triceps.
Muscle groups
Primary
Triceps (long head)
Secondary
Triceps
Tertiary
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