I've always avoided skullcrushers as I've never been able to feel the muscles being worked (poor mind muscle connection) but after learning these cues, it is time to build the connection and incorporate these back into my routine. Thanks for the cues Adam!
I was swinging my elbows! (But it felt good) Just saw and tried this... Holding my arm and the weight like you instructed was a game changer! I could really feel a controlled movement right to my triceps. I think I’m going to look into your maps program for full body workouts. I like your instructional videos and your podcast! I’m focusing hard on artistic learning and want auto pilot workouts for a bit. You guys are pros and I can trust your info 👍
Great video! Because I broke my left arm several years ago in a motorcycle accident, starting out with the one dumbell is a great idea, using other hand for assistance. But I found after awhile instead of using 2 dumbells, the 34 inch hammer curl bar worked better for me ,to maintain strict form... 🤔
*My elbows hurt when I have my arms perpendicular.* Jeff Cavaliere advised to put them back, at a 45° angle, so the dumbbell will move from -45° to 45°. Is that correct?
💰 like all the other videos. I prefer to do skull crushers with an EZ bar, but I think I’ll take it back to basics and do single arm with a dumbbell to make sure my mechanics are on point. Thanks again!
I love this exercise it's the best for triceps u can really feel the connection with it and gives u a great pump I feel it's best to do it one arm at a time to really focus on what u doing
Thanks for the proper technique thars all I lack building muscle is no problem I'm training so hard to try to get a sponsor being an all natural athlete I have a wide frame and high. Natural testosterone I'm a mule in the gym so I appreciate the help I really need a mentor to train my body with proper techniques
Got a question: I've seen some experts say NOT to keep the elbow out right above the head (at the highest point) because then there's no gravity tension. But instead, the highest point should be above the neck, ie keep the arms tilted a little back when you're lying down. Your thoughts?
Some suggest that and they may be right but this is the standard way of doing them. End range of motion is worked well with kickbacks so if you also do those then some might say just do them the standard way. Knowledgeable people disagree though...
The problem with how he does it is that it doesn't fully stretch the triceps. However , for beginners the way he is teaching it is the best. Once you get more advance you would put your arm more back and just focus on extending the elbow and this will work the tricep muscles to the highest degree. The way he teaches it is similar to doing a tricep pushdown correctly as far as results opposed to a tricep extension movement that will utilize more heads to a higher degree. Resulting in more potential to build muscle.
Can you please make a video on how to fix one shoulder higher than the other problem. I have it and my shoulders (also the scapula) hurt a lot after doing exercises esp pull ups and deadlifts. Thanks :)
One of the scariest and yet most productive lifts for your triceps..."Skull Crushers"... I love this idea of dumbbells and doing it one arm at a time; for experienced lifters to refine their technique and for newbies to work through a progression to reduce the fear factor associated with one of the more dangerous lifts in the gym. Thanks Mind Pump, for such a generous gym hack!
If your elbow is 90°, the weight will be perpendicular to the ground at the top of the movement, removing all tension on the triceps.. Don’t you think it’s better to move the upperarm a lil more up? That way the tension on the triceps stays the same during the whole exercise.
Wezz I 100% agree. I usually start at a 90 degree position and gradually move my arm closer to my head as I reach full contraction to keep constant tension on the muscle. I feel like it makes more sense
@JoshN Not dumb. Everything depends on your goal(s)...for hypertrophy you want maximal time under tension without letting force off of the muscle being targeted -- in which case you are right that keeping tension on the tricep by not going quite to 90deg perpendicular to the floor is superior (end at 85-88 deg or so). However, there is a place in a routine to incorporate various "unorthodox" techniques to make gains regarding progressive overload and break plateaus--in this case, with the skull crusher one can use heavier weight than normal by going all the way to 90 deg to get a short rest (similar to a power lift), while at the same time performing more of an explosive movement. When you make incremental gains in total weight moved for the crusher using this "power-lifting" type style (progressive overload), you then switch back to the ~85-88 degree end point crusher where tension is maintained on the triceps for hypertrophy except NOW with a HEAVIER weight than you had before. Using a heavier weight than you started with results in superior gains in hypertrophy and strength when compared to maintaining the same technique year round. Its much easier to make gains in total weight moved per rep when you are exploding through the movement and taking a short break at the top of the exercise. With all that said..there is also an argument for ending before 90 degrees to maintain good elbow health. Since locking out at the top at the top (perpendicular to the floor at 90 deg like this __I_o ) drastically increases forces on the joints of the elbow. Even more so when pushing hard to contract the muscle in an attempt to (hyper)extend. This is a completely separate topic tho and needs to be applied for the audience in context He is an excellent trainer, don't be so quick to judge.
Nice video. I noticed that my elbow hurts a bit, but if i point it just a little bit to the outside so that the dumbbell actually lands on my forehead (real skull crusher), this reduces the pain, of course it has to be done one at a time.
when i do skull crushers with bar i always feel pain in my elbow, and i dont feel the pump after finishing the exercise. when i started doing dumbell skullcrushers everything changed
Always have a hard time with barbell exercises because I can’t get seem to split the lift 50/50 with both arms. My dominate always takes over on the last hard reps. Never thought to do skullcrushers single arm. Thanks 👍🏻
As always great demo I tend to have my arms a little further back as the staring and end point than I see you do - is that ok or am at risk of working something other than just the tricep?
I saw someone doing what i think was a variant of a skullcrusher where they had both of their hands wrapped around the top weight of a dumbbell and were lowering it behind their head while they were laying down. What’s the difference between that and your form?
Neutrel grip with dumbbells Keep elbows locked at 90 degree angle at start and extend up (dont move or rock the movement) Better for beginners to use one hand for movement and other for keeping elbow locked Grab towards bottom Keep tricep flexed whole movement
From what a friend told me they're pretty bad for training your triceps. Try to do these instead if you can , or tricep pushdowns/close grip barbell bench presses are great too.
Mohammed Choomara An ez curl bar is much better for skull crushers than a straight bar because you don’t have to twist your wrists as far. Never listen to anyone who ever tells you to force your elbows close together while doing the movement either. Allow your elbows to be spread apart to whatever feels naturally comfortable because the only thing that matters in order to condition and grow the tricep muscle is to bend the arm to a 90 degree angle then straighten it. The tricep muscle has no idea which way the elbow is facing and by forcing them together during this grueling movement you are just putting a damaging level of stress on your shoulders and because of the uncomfortable feeling you would be forced to choose a lighter weight. I’m over 50, I weight 192 and I’m all natural and I finish with 140-150 on the ez curl for 8-9 reps and could never do that if I listened to a gym clown that told me to keep my elbows forced close together.
I like the way he teaches, I don’t zone out or get distracted. He covers every detail without going down rabbit holes .
Thank you for sharing
🚫🐇holes.🤦♂️😆
I've always avoided skullcrushers as I've never been able to feel the muscles being worked (poor mind muscle connection) but after learning these cues, it is time to build the connection and incorporate these back into my routine. Thanks for the cues Adam!
Because there are better way to build your triceps do you do a Skull crusher without believing in it 100%😂
Same bro great luck
NPC type comment
better than the average training video❗️ clear,well explained and no annoying music
Focusing on one arm plus stabilizing it with the other just made my life so much easier. Thanks man.
Happy to help!
Best demonstration of this exercise I’ve seen. Thank you.
I’m today years old learning about Skull Crushers and I tried them today and I luv’em already.. Thanks!💯💯
Excellent. Form technique and planned progress resistance is the basic key
Love all Adam’s videos. Great details. Learn a lot!!!!
I was swinging my elbows! (But it felt good) Just saw and tried this... Holding my arm and the weight like you instructed was a game changer! I could really feel a controlled movement right to my triceps. I think I’m going to look into your maps program for full body workouts. I like your instructional videos and your podcast! I’m focusing hard on artistic learning and want auto pilot workouts for a bit. You guys are pros and I can trust your info 👍
Great movement. Even more effective if you can perform this exercise on a decline bench. Less shoulder flexion involved.
finally, finally learned how to do skull crushers. a million thanks!
Great video! Because I broke my left arm several years ago in a motorcycle accident, starting out with the one dumbell is a great idea, using other hand for assistance. But I found after awhile instead of using 2 dumbells, the 34 inch hammer curl bar worked better for me ,to maintain strict form... 🤔
Great advice and tips. Totally agree with the DB technique first.
Perfectly explained without dragging on, This is what we need!
This is nice. I must keep my elbows in a fixed position when doin any arm exercise.
I did this exercise along with just a few more tricep exercises while taking creatine and my triceps grew SIGNIFICANTLY!
I'm definitely trying the single arm tonight at the gym so I can focus on form.
Loving these videos. They have all definitely helped with my form as well as make my workouts better.
*My elbows hurt when I have my arms perpendicular.*
Jeff Cavaliere advised to put them back, at a 45° angle, so the dumbbell will move from -45° to 45°. Is that correct?
Great vid. Just what I needed. Thanks, guy.
💰 like all the other videos. I prefer to do skull crushers with an EZ bar, but I think I’ll take it back to basics and do single arm with a dumbbell to make sure my mechanics are on point. Thanks again!
Dude i haven't gotten a video from the algorithm in a minute i forgot about your guy's awesome channel
Great video.
I appreciate the video I been doin it wrong entire time thx for teaching me form
Very helpful thx
Very informational
I’ll try this tomorrow, the bar I struggled with
Great techniques. Mechanics are very important. Alterate to isolate and prevent injury.
Thank you! So helpful!!
great video
I love this exercise it's the best for triceps u can really feel the connection with it and gives u a great pump I feel it's best to do it one arm at a time to really focus on what u doing
Great information. Thanks
Helped my a lot, Thank You’
I’ve done this way for years and it’s been great. I recently started doing it at a decline and the stimulus and tension are even better.
This targets the Lateral head?
Thanks, great explanation .
Thanks for the proper technique thars all I lack building muscle is no problem I'm training so hard to try to get a sponsor being an all natural athlete I have a wide frame and high. Natural testosterone I'm a mule in the gym so I appreciate the help I really need a mentor to train my body with proper techniques
This is the best video on this I’ve ever seen
Tremendous!
Thank you, so well explained. I love the way you teach. Can i do this exercise on the floor?
Yes
Man I really needed this. Thanks a lot
Great job with explaining this workout with attention to detail. I just subscribed to your channel. Keep up the good work!
Very helpful and informative video. Posture and good form is emphasized in this video, which is great!
Thanks
Great video .nice info
Thanks adam
Would it be fine if this is the only tricep exercise I do because im a beginner and I like sticking to a small amount of exercises
Adam great video
Amazing
Great tip on this movement
Needed this Sooo much. Thank you Adam.🙂
Got a question: I've seen some experts say NOT to keep the elbow out right above the head (at the highest point) because then there's no gravity tension. But instead, the highest point should be above the neck, ie keep the arms tilted a little back when you're lying down. Your thoughts?
I’ve heard that too, makes sense to me.
Some suggest that and they may be right but this is the standard way of doing them.
End range of motion is worked well with kickbacks so if you also do those then some might say just do them the standard way.
Knowledgeable people disagree though...
The problem with how he does it is that it doesn't fully stretch the triceps. However , for beginners the way he is teaching it is the best. Once you get more advance you would put your arm more back and just focus on extending the elbow and this will work the tricep muscles to the highest degree. The way he teaches it is similar to doing a tricep pushdown correctly as far as results opposed to a tricep extension movement that will utilize more heads to a higher degree. Resulting in more potential to build muscle.
Exactly, i do them with my arm more back
Another great video, your videos have helped me a lot thanks you!
Thanks
appreciate you bro helped me tons!!
What does this excercise target in the triceps? (Long head, medial head?)
Does this work wrist extension?
Can you please make a video on how to fix one shoulder higher than the other problem. I have it and my shoulders (also the scapula) hurt a lot after doing exercises esp pull ups and deadlifts. Thanks :)
Great video , thank you! Another exercise learned :)
Can i complete the desired number of repetitions with one arm and after continue with the other arm?
thank you man
I knew there was something I was doing wrong!
Does the bench incline I do this at make a difference? If so what difference does it make?
Thanks a lot for the tip to fix the position of elbow finally got able to feel my tricep 😂
i might have screwed up cuz my left tricep got injured. It hurts when i do the extension position. Is thst bad?
I dont know why, but i just barely went looking for skull crusher form videos, and holy shit my triceps feel really well worked now
One of the scariest and yet most productive lifts for your triceps..."Skull Crushers"...
I love this idea of dumbbells and doing it one arm at a time; for experienced lifters to refine their technique and for newbies to work through a progression to reduce the fear factor associated with one of the more dangerous lifts in the gym.
Thanks Mind Pump, for such a generous gym hack!
If your elbow is 90°, the weight will be perpendicular to the ground at the top of the movement, removing all tension on the triceps.. Don’t you think it’s better to move the upperarm a lil more up? That way the tension on the triceps stays the same during the whole exercise.
Wezz I 100% agree. I usually start at a 90 degree position and gradually move my arm closer to my head as I reach full contraction to keep constant tension on the muscle. I feel like it makes more sense
DP Productions My thoughts exactly.. Thanks bro! Good luck on your fitness journey! 💪🙌
Wezz it is, yes.
Perfect.
@JoshN Not dumb.
Everything depends on your goal(s)...for hypertrophy you want maximal time under tension without letting force off of the muscle being targeted -- in which case you are right that keeping tension on the tricep by not going quite to 90deg perpendicular to the floor is superior (end at 85-88 deg or so).
However, there is a place in a routine to incorporate various "unorthodox" techniques to make gains regarding progressive overload and break plateaus--in this case, with the skull crusher one can use heavier weight than normal by going all the way to 90 deg to get a short rest (similar to a power lift), while at the same time performing more of an explosive movement. When you make incremental gains in total weight moved for the crusher using this "power-lifting" type style (progressive overload), you then switch back to the ~85-88 degree end point crusher where tension is maintained on the triceps for hypertrophy except NOW with a HEAVIER weight than you had before. Using a heavier weight than you started with results in superior gains in hypertrophy and strength when compared to maintaining the same technique year round. Its much easier to make gains in total weight moved per rep when you are exploding through the movement and taking a short break at the top of the exercise.
With all that said..there is also an argument for ending before 90 degrees to maintain good elbow health. Since locking out at the top at the top (perpendicular to the floor at 90 deg like this __I_o ) drastically increases forces on the joints of the elbow. Even more so when pushing hard to contract the muscle in an attempt to (hyper)extend. This is a completely separate topic tho and needs to be applied for the audience in context
He is an excellent trainer, don't be so quick to judge.
What does this guy know? His triceps are weak!
Jk Adam. Solid advice and tips as always.
@Bilal El-Baher doesn't matter how much you lift
good tip to use the other arm on singles
Is it okay if we go cross-body while doing these?
Grest advice
thanks man!
Nice video. I noticed that my elbow hurts a bit, but if i point it just a little bit to the outside so that the dumbbell actually lands on my forehead (real skull crusher), this reduces the pain, of course it has to be done one at a time.
Wow feel better now. I was mad that I felt it on my shoulders now I feel it on my arms
is it better on a flat bench or incline for this
Great tutorial video for dumbbell skullcrushers! I love doing them with the ez curl bar!
when i do skull crushers with bar i always feel pain in my elbow, and i dont feel the pump after finishing the exercise. when i started doing dumbell skullcrushers everything changed
Always have a hard time with barbell exercises because I can’t get seem to split the lift 50/50 with both arms. My dominate always takes over on the last hard reps. Never thought to do skullcrushers single arm. Thanks 👍🏻
I’m a little overweight and trying to loose weight and get muscles is this a good workout and is there any other god ways
You just got my Sub
What if the elbows click when ypi do this specific workout
Then don't lock them elbows completely at the top of the movement. Everyone is build different
As always great demo
I tend to have my arms a little further back as the staring and end point than I see you do - is that ok or am at risk of working something other than just the tricep?
I tend to have my angled back so dumbbell lands behind head and is angled not parallel to gravity.
I saw someone doing what i think was a variant of a skullcrusher where they had both of their hands wrapped around the top weight of a dumbbell and were lowering it behind their head while they were laying down. What’s the difference between that and your form?
Neutrel grip with dumbbells
Keep elbows locked at 90 degree angle at start and extend up (dont move or rock the movement)
Better for beginners to use one hand for movement and other for keeping elbow locked
Grab towards bottom
Keep tricep flexed whole movement
I'm new to working out and oh my god these are hard
Is there a favorable position for your back? Flat or with a slight arch?
Gabriel Contreras a natural arch in the low back is fine .
Mind Pump TV 🙏 good to know I haven’t been doing it all jacked up 🤣
I avoid these due to my elbows cracking everytime I got close to the side of my head. Should i not go down so far? Or just not bother with these?
Do diamond pushups instead and close grip bench and dips
Do i need to arch my back like doing bench press?
Yes and push with your legs and glutes to move as much weight as you can full body
Can this 100% substitute the regular skull crusher excercise or is it an easy less muscle building alternative?
I tried this but felt a lot of pressure on the shoulders. Any advice? Thank you
Do you lie flat on the bench or pinch your shoulder blades together?
dumbells are the way to go
can anyone advise if dumbell kickbacks really work ,i feel zero when o do them and yes my technique is fine
From what a friend told me they're pretty bad for training your triceps. Try to do these instead if you can , or tricep pushdowns/close grip barbell bench presses are great too.
And dips!!!
@@SirEpsilonn thanks much but i only use dumbells ,any further advice
Thanks dad
Great video and explanation.
3:40 shoulder rocking STOP
Shoulders retracted and down?
Can you use a straight bar instead of a ez bar?
You could. I would reccomend a DB over a BB for this move. But a barbell would work.
Mohammed Choomara An ez curl bar is much better for skull crushers than a straight bar because you don’t have to twist your wrists as far. Never listen to anyone who ever tells you to force your elbows close together while doing the movement either. Allow your elbows to be spread apart to whatever feels naturally comfortable because the only thing that matters in order to condition and grow the tricep muscle is to bend the arm to a 90 degree angle then straighten it. The tricep muscle has no idea which way the elbow is facing and by forcing them together during this grueling movement you are just putting a damaging level of stress on your shoulders and because of the uncomfortable feeling you would be forced to choose a lighter weight. I’m over 50, I weight 192 and I’m all natural and I finish with 140-150 on the ez curl for 8-9 reps and could never do that if I listened to a gym clown that told me to keep my elbows forced close together.
I might suggest angling the arm slightly so dumbbell lands behind the head and is not in-line with gravity.
Great video. I was having issues with my elbows moving and this has helped a lot
I feel alot of tension on my elbow joint. It doesnt feel so good. Any suggestions?
I think there might be something wrong with the form causing you to hard your tendons
Great video. I needed your guidance. Thanks brother. Start my single arm skull crushers tomorrow. God bless bro.
💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾