When it comes to developing a strong, muscular upper body, the triceps are often one of the most neglected muscle groups. Many people focus primarily on their chest, biceps, and back, forgetting that the triceps play a crucial role in overall arm strength and aesthetic. However, there’s one exercise that has proven to be incredibly effective in building massive triceps: the skull crusher. In this article, we’ll explore how you can build insane triceps by doing skull crushers – Laz – Tymoff style, and why this exercise should be an essential part of your workout routine.
Understanding the Triceps and Their Importance
Before diving into the specifics of the skull crusher exercise, let’s first take a moment to understand the triceps and their role in arm development. The triceps brachii is the large muscle located on the back of your upper arm. It consists of three heads: the long head, the lateral head, and the medial head. Together, these muscles are responsible for extending the elbow joint, and they also contribute to shoulder movements.
For those looking to achieve well-rounded arm development, focusing on the triceps is essential. While the biceps are often the focal point of arm training, the triceps actually make up around two-thirds of the total muscle mass in your arms. This means that if you want to build thick, impressive arms, it’s crucial to give the triceps the attention they deserve.
Among various triceps exercises, the skull crusher stands out as one of the most effective movements for targeting all three heads of the muscle.
What Are Skull Crushers?
The skull crusher, also known as the “lying triceps extension,” is a compound exercise that isolates the triceps while also engaging the shoulders and core to a lesser extent. The name “skull crusher” comes from the movement’s resemblance to the action of bringing the barbell or dumbbells down toward your face, which could be dangerous if done incorrectly. However, with proper form and technique, skull crushers are an excellent exercise for building strength and size in the triceps.
To perform skull crushers, you’ll need either a barbell, an EZ curl bar, or a pair of dumbbells. Here’s a step-by-step guide on how to perform the exercise:
How to Perform Skull Crushers:
- Set Up: Begin by lying flat on a bench with your feet planted firmly on the ground. Hold the barbell or dumbbells above your chest with your arms fully extended. Keep your hands shoulder-width apart for a barbell or each hand holding a dumbbell with a neutral grip for dumbbells.
- Lowering the Weights: Keeping your upper arms stationary, bend your elbows to lower the weight toward your forehead or just behind your head (depending on flexibility and comfort). Make sure to maintain control of the weights throughout the movement.
- Extend the Elbows: Once you’ve lowered the weights to the desired position, reverse the movement by extending your elbows to return to the starting position. Focus on using your triceps to extend your arms rather than pushing through the chest or shoulders.
- Breathing: Inhale as you lower the weight, and exhale as you extend your elbows.
- Reps and Sets: For optimal triceps development, aim for 3–4 sets of 8–12 reps, adjusting the weight based on your ability to maintain good form.
Skull crushers can be performed with a variety of equipment, including the straight barbell, an EZ curl bar (which reduces stress on the wrists), and dumbbells, which allow for a greater range of motion. You can also incorporate other variations like the close-grip bench press for additional triceps activation.
Why Skull Crushers Are Effective for Building Insane Triceps
Skull crushers are incredibly effective for building insane triceps, and here’s why they should be a staple in your training routine:
1. Target Multiple Triceps Heads
The skull crusher hits all three heads of the triceps, which is key for balanced arm development. The long head of the triceps is especially targeted when the elbows are positioned behind the body during the lowering phase. The lateral and medial heads are also activated as you extend your arms.
By using a variety of hand positions and equipment, you can emphasize different parts of the triceps to create a more well-rounded and aesthetically pleasing look.
2. Constant Tension on the Muscles
Unlike some other triceps exercises, skull crushers provide constant tension on the muscles throughout the entire range of motion. This is because the weight is positioned directly over the elbows when extended, which helps activate the triceps throughout the movement. The more tension on the muscle fibers, the greater the muscle growth.
3. Improved Elbow Extension Strength
Skull crushers are specifically designed to improve elbow extension strength, which can transfer to other exercises like the bench press, overhead press, and dips. This means that as you get stronger in skull crushers, you’ll also be improving your performance in other upper body lifts.
4. Versatility and Variation
The skull crusher exercise is incredibly versatile and can be modified in many different ways. For example, you can adjust the angle of the bench to target the triceps at different angles. Incline and decline skull crushers allow you to hit the muscle fibers from different perspectives, which can help with overall muscle development.
5. Isolation for Maximum Growth
While compound movements like bench presses and push-ups are great for overall strength, isolation exercises like skull crushers allow for maximum focus on the triceps. By minimizing assistance from other muscles, you ensure that the triceps are doing most of the work, leading to more significant muscle growth.
How to Build Insane Triceps with Skull Crushers – Laz – Tymoff Style
When it comes to building insane triceps, following a strategic training plan is key. Laz and Tymoff, two renowned figures in the fitness world, have developed a unique approach to skull crushers that can help you maximize your triceps growth.
1. Proper Form and Technique
The foundation of building insane triceps by doing skull crushers – Laz – Tymoff style lies in maintaining strict form and technique. Laz and Tymoff emphasize the importance of controlling the weight during both the lowering and lifting phases. Slamming the weight down can increase the risk of injury and reduce muscle activation. Therefore, it’s crucial to focus on slow, controlled movements with full extension at the top.
2. Progressive Overload
To achieve consistent progress, Laz and Tymoff recommend incorporating progressive overload into your skull crusher training. This means gradually increasing the weight, reps, or sets over time. By constantly challenging your muscles with heavier loads, you force them to adapt and grow. Tracking your progress and increasing the difficulty each week will keep your triceps growing and help you avoid plateaus.
3. Incorporating Variations
Laz and Tymoff also advocate for incorporating different skull crusher variations into your routine. By using both dumbbells and barbells, as well as experimenting with angles, you can hit the triceps from multiple directions. Dumbbell skull crushers, for example, allow for a greater range of motion, which can help activate the triceps more effectively.
4. Rest and Recovery
Building insane triceps isn’t just about the volume and intensity of your training; it’s also about allowing adequate time for rest and recovery. Laz and Tymoff stress the importance of giving your muscles time to heal and grow. Overtraining can lead to fatigue and injury, so make sure you’re incorporating rest days into your routine.
5. Proper Nutrition
Finally, building massive triceps requires proper nutrition. Laz and Tymoff recommend ensuring that you’re getting enough protein to fuel muscle growth. Aim for at least 1g of protein per pound of body weight per day, and be sure to consume a balanced diet with plenty of healthy fats and carbohydrates to support recovery and energy levels.
Conclusion
If you’re looking to build insane triceps, skull crushers are one of the most effective exercises you can include in your workout routine. By targeting all three heads of the triceps and providing constant tension throughout the movement, skull crushers promote significant muscle growth. By incorporating the training style of Laz and Tymoff—focusing on proper form, progressive overload, and exercise variation—you can take your triceps development to the next level.
So, don’t neglect your triceps in your training program. Build insane triceps by doing skull crushers – Laz – Tymoff style, and watch your arms transform into a powerhouse of strength and size.Read More FameWhite