Band Skull Crusher
Strengthen your triceps with the Band Skull Crusher. This effective exercise targets all three heads of the triceps, building arm definition and strength
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Band Skull Crusher
Description
Band Skull Crusher is a resistance band exercise that primarily targets the triceps.
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How to do Band Skull Crusher
- 01Setup
Anchor the resistance band securely at a low point, such as a sturdy furniture leg or a rack. Lie supine on the floor or a flat bench with your head pointing towards the anchor, ensuring a clear path for the band.
- 02Setup
Grab the band ends with an overhand grip, slightly narrower than shoulder-width, and extend your arms straight up, perpendicular to the floor. Your palms should face each other or slightly forward, with initial tension in the band.
- 03
Keeping your upper arms stationary and elbows pointing forward, slowly lower the band by bending your elbows, bringing your hands towards your forehead. Control the descent and feel the stretch in your triceps.
- 04
Pause briefly when your forearms are parallel to the floor or just before the band loses all tension. Ensure your upper arms remain perpendicular to the floor throughout this phase.
- 05
Contract your triceps to extend your elbows, pushing the band back up to the starting position. Maintain control throughout the concentric phase, avoiding any jerky movements.
- 06
Fully extend your arms at the top, squeezing your triceps, but avoid locking your elbows to keep tension on the muscle. Exhale as you extend and inhale as you lower the band.
Tips
- Keep your elbows tucked in and pointing forward throughout the movement to maximize triceps engagement and prevent unnecessary shoulder strain.
- Control both the lowering and lifting phases; do not let the band snap your arms back, as this reduces muscle tension and increases injury risk.
- Adjust your body position further from or closer to the anchor point to modify the resistance level, finding a challenging yet manageable tension.
- Focus on initiating the movement from your triceps, imagining pushing the band away using only your upper arm muscles, not your shoulders or back.
Common mistakes
- Flaring elbows out reduces triceps isolation and puts undue stress on the shoulder joints; keep your elbows tucked close to your head and pointing forward.
- Using momentum to lift the band diminishes triceps activation; control the movement by slowly extending your elbows using only triceps strength.
- Allowing the band to pull your hands too far back past your head at the bottom can strain the elbow joint; maintain tension and stop when your forearms are parallel to the floor.
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Is Band Skull Crusher good for beginners?
Band Skull Crusher is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Band Skull Crusher?
You need Band to perform Band Skull Crusher. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Band Skull Crusher?
Keep your elbows tucked in and pointing forward throughout the movement to maximize triceps engagement and prevent unnecessary shoulder strain. Control both the lowering and lifting phases; do not let the band snap your arms back, as this reduces muscle tension and increases injury risk. Adjust your body position further from or closer to the anchor point to modify the resistance level, finding a challenging yet manageable tension. Focus on initiating the movement from your triceps, imagining pushing the band away using only your upper arm muscles, not your shoulders or back.
What are common mistakes when doing Band Skull Crusher?
Flaring elbows out reduces triceps isolation and puts undue stress on the shoulder joints; keep your elbows tucked close to your head and pointing forward. Using momentum to lift the band diminishes triceps activation; control the movement by slowly extending your elbows using only triceps strength. Allowing the band to pull your hands too far back past your head at the bottom can strain the elbow joint; maintain tension and stop when your forearms are parallel to the floor.
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Free · iPhone only · Available on the App Store