Skull crushers have become very popular in the gym lately, due to their ability to help you push the limits of your workout by increasing the size of your biceps and triceps muscles. What used to be an exercise typically reserved for advanced lifters has now been adopted by people at all levels, thanks to the variations that have been developed that allow you to start using them from day one! Here are three awesome skull crusher variations that can help you crush your workout. If you haven’t started doing them yet, then it’s time to give these exercises a shot!
1) The Basic Skull Crusher
To do a basic skull crusher, start in a push-up position with your hands shoulder-width apart. Lower your head so that it’s close to the ground and then move your arms back towards your feet until they are bent at 90 degrees. Extend them back out to straighten your arms and return you to the starting position. Perform this exercise for 10 repetitions or 2 sets of 20 reps.
2) The Seated Skull Crusher
If you’re looking for a variation that will help you target your triceps and chest, then the seated skull crusher is perfect for you. To do this exercise, sit on a bench with your back straight and feet placed firmly on the floor. Grasp the barbell with an overhand grip and allow it to hang behind your head. Keep your elbows close to the body as you slowly lower the barbell towards your forehead by bending at the elbows.
Make sure that your forearms are perpendicular to the ground. Once the barbell reaches about one inch from touching your forehead, quickly extend the arms in order to press it overhead again. Perform 4 sets of 10 repetitions each or 3 sets of 12 repetitions each or 2 sets of 15 repetitions each.
3) The Barbell Skull Crusher
The Barbell Skull Crusher is an awesome variation of the skull crusher that you can add into your workouts if you’re looking for a new challenge. This variation will not only help you build your triceps, but it will also provide a whole body workout. In order to do the barbell skull crusher, place a barbell behind your neck and bend at the elbows. Lower the weight down by pushing down on your elbows. Keep your arms close to your head so that they don’t swing too much while doing this move.
Keep in mind that this exercise will be more challenging than doing them with just dumbbells or a plate because there is a heavier load involved. If you want to make it easier, use less weight or shorten the range of motion.
The Close-Grip Underhand Pull-Up: When you have limited space or equipment available, there are still plenty of ways to get an intense arm workout in! Try adding close grip underhand pull-ups into your routine as one option!
4.The incline Skull Crusher
Lie on your stomach with the palms of your hands flat on the floor in front of you. Place your forehead and nose on top of your forearms. Lean your head back so that it creates an angle with the ground, hold this position for 2 seconds, then lift up until arms are straight. Repeat 10 times. The decline Skull Crusher: Lie on your back with the palms of your hands flat on the floor behind you. Keep feet hip width apart, toes pointed towards each other
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