Skullcrushers – Fastest way to big arms

Skullcrushers – Fastest way to big arms

fastest-way-to-big-arms

Many people who want big arms seem to forget that the triceps is actually a bigger muscle than the biceps so that the quickest way to big arms is thru the triceps, not thru bicep curls.

Now you might ask how this could possibly be better than my all-time favorite exercise the skullcrusher that is shown on my tricep exercises page.  Well, although the skullcrusher is a great exercise, its hard on the elbows, thats why I show it done with the EZ curl bar because its a lot more ergonomic than a straight bar – trouble is, a lot of people don’t have this bar! Not only that, a lot of people *still* have joint pains when doing skullcrushers with the EZ curl bar. On this page I will show you an exercise just as good that you can do with just a set of dumbbells and something to lay on.

You need something to lay on to do this exercise.  You can lay on a bench, a coffee table, a bosu ball, or just a carpeted floor!  Doesnt matter!  Choose what you have available and whats comfortable.

Lets talk about form. The key here is to find your pain free groove, a motion you can do without causing discomfort in your wrists, elbows or shoulders. Start by looking at your hands. Rotate them as far as you can one way and as far as you can the other way. If you are at either of those extremes, its going to be hard on your wrist and elbow, so choose something in between. If it hurts your elbow or your wrist, then try a slightly different angle. The one rule is that once you choose a wrist position – hold it! No spinny shit, spinny shit is just asking for joint problems.

Dumbbell-Skullcrushers-Starting-Position Starting Position: The key here is to find your pain free groove, a motion you can do without causing discomfort in your wrists, elbows or shoulders. Start by looking at your hands. Rotate them as far as you can one way and as far as you can the other way. If you are at either of those extremes, its going to be hard on your wrist and elbow, so choose something in between. If it hurts your elbow or your wrist, then try a slightly different angle. The one rule is that once you choose a wrist position – hold it! No spinny stuff.    OK, now slowly push the weights up keeping the elbows stationary in space – dont let them move in, out, forward, or backward.
Dumbbell-Skullcrushers-Ending-Position Ending Position: Once your arms are straight, stop.  Dont be tempted to get more range of motion by moving your elbows because that turns this into a pullover which is for lats and shoulders, not triceps.  Focus on keeping those elbows stationary in space!  Now slowly lower the weights back down to the starting position.

 

Now lets talk about where the elbows are. Its best to have them close together BUT only if it doesn’t hurt. If you have to move them out to here to do this without bothering your joints, don’t let someone tell you that you have to do them HERE! No pain, no gain does NOT apply to joint pain!  A lot of people let their elbows wander all over and that turns this into a pullover which works more lats and shoulders. You can lift a lot more weight that way but we are trying to work triceps here, not lats, so if your elbows have to wonder, choose a lighter weight!

So we have analyzed this exercise in excruciatingly painful detail, so lets stop the bla bla bla and DO it. Grab the dumbbells, choose your elbow position, choose your wrist angle, and GO! If you want to see how to incorporate this exercise into your workout, please see my home workout plans. You can substitute this exercise into any arms workout or push workout.

Fastest way to big arms

 

 

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