The Skull Crusher/The Barbell Lying Triceps Extension/French Press is a classic exercise used for decades by bodybuilders and strength athletes to gain new quality muscle in the triceps muscles. It is a basic, while isolating motion. The skull crusher can be performed with a number of variations which I'll be covering below.
Contraindications
The skull crusher exercise is contraindicated for people with injuries of the shoulder, shoulder girdle, elbows and wrists. Improper performance in people with increased / decreased cervical lordosis often ends with migraine.Involved muscles
Target
- Triceps (Triceps brachii)
- Anconeus
Synergists
- No significant synergists load can be distributed in varying degrees between the heads of the triceps. The inclusion of back and shoulder muscles in the movement with a supporting character is seen as cheating.
Stabilizers
- Deltoid, Anterior
- Pectoralis Major, Clavicular
- Wrist Flexors
Variations:
According to the grip (in the palms) and elbows:
- Open Elbows Grip (palms facing legs / ceiling): Forces inner shoulder rotation, reducing the involvement of the long head, reducing the overall power of the extension as well.
- Elbows Slightly Open: Emphasis on middle heads. It's popular for work with an intensity that stimulates strength, endurance and an increase in muscle mass.
- Neutral Grip:elbows parallel: The most natural grip for the triceps extension. Here all the muscle heads work in synergy and the results are of the highest efficiency. This is the grip which with the appropriate weighting is most commonly used to increase strength, endurance and increase muscle mass.
- Palms Facing Face: Parallel elbows and wrists: The focus is on the long heads.The range of motion is limited.
According to the slope of the bench:
- Horizontal - classic optimal.
- Small incline slope - facilitates control of the shoulder girdle for people with stronger push movements, but decreased productivity in the lower parts of the triceps. Recommended 2/5 amplitude in the upper range of motion.
- Small decline slope - hinders shoulder girdle control in people with stronger push movements and vice-versa, but lowers productivity in the upper parts of the triceps. Full extension and training to failuire is not recommended.
Execution:
Preparation
- Lie on bench with narrow overhand grip on barbell. Position barbell over forehead with arms extended.
Execution
- Lower bar by bending elbows. As bar nears head move elbows slightly back just enough to allow bar to clear around curvature of head. Extend arms. As bar clears head, reposition elbows to their former position until arms are fully extended. Repeat.
Comments
- With arms fully extended, bar can be brought back over upper chest. Shoulders can be internally rotated between repetitions as needed to allow for relative release of tension in muscles. Barbell can be recieved from the floor or from rack either situated over abdomen or from behind head.
Relevancy
The Skull Crusher is essentially an exercise for the triceps day in a workout split. Place immediately after the heavier movements like the triceps dips, close grip bench press, triceps push ups(diamond push ups)Not recommended for beginners in bodybuilding and fitness. Its proper implementation is best achieved with an advanced training partner to oversee the curve of movement and positioning of the existing joints - elbows, wrists and shoulders.
(sources:exrx.net, wikipedia)
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