Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBarbell
- MechanicsIsolation
- Force TypePush
- Experience LevelIntermediate
- Secondary Muscles
None
Target Muscle Group
Triceps
Reverse Grip Skull Crusher Instructions
- Sit on the end of a flat bench with a barbell on your thighs.
- Grip the barbell with an underhand grip (palms facing up) with your hands about shoulder width apart.
- Bring the bar up to your chest and lay down on your back.
- Extend your arms straight up above your chest.
- Keeping your elbows fixed in place and not pointing out, slowly lower the bar until it is about an inch from your forehead (hence the name skullcrusher!).
- Pause, and then slowly extend your arms back to the starting position.
- Do not lock your elbows out, and then repeat for desired reps.
Reverse Grip Skull Crusher Tips
- This exercise is best when using an EZ bar because it's much easier on the wrists when using a reverse grip.
- Keep your elbows in throughout the set and don't allow them to move forward or back as your raise the weight.
- Keep your rep timing slow and control the weight on the way down.
3 Comments
Which head of tricep do this variations of Skullcrusher works
You will be working all three heads, but the primary mover will be the medial head since you're using the reverse grip. The lateral head will also be a big part of the lockout.
Which part of the tricep does this excercise the most?