{"id":4974,"date":"2021-08-12T01:00:53","date_gmt":"2021-08-12T01:00:53","guid":{"rendered":"https:\/\/www.fitmotherproject.com\/?p=4974"},"modified":"2026-10-13T16:30:46","modified_gmt":"2026-10-13T16:30:46","slug":"skull-crushers","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/skull-crushers\/","title":{"rendered":"Skull Crushers: Tone Those Triceps!"},"content":{"rendered":"

While there are a number of different exercises that strengthen and tone the arms, skull crushers are one of the best for really isolating the triceps.<\/p>\n

Having strong, sculpted arms is the envy of many women.<\/p>\n

The underarm area can be a “problem” zone for many ladies, and women are often looking for triceps exercises to tone up this part of their arms.<\/p>\n

Don\u2019t let the name scare you away!<\/p>\n

The skull crusher only gets the name because if you use a poor form, you could potentially drop the weight on your head.<\/p>\n

But when done correctly, skull crushers are an awesome arm exercise that really isolates the triceps.<\/p>\n

Here’s how to do skull crushers safely and properly.<\/p>\n

Keep working those arms with these bicep exercises for women<\/a>!<\/em><\/h3>\n\t\t
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Tone The Triceps<\/h2>\n

Understanding the anatomy of the tricep muscle will help you specifically target this part of your arm while doing any tricep exercise, including skull crushers.<\/p>\n

The tricep muscle runs along the back of your upper arm and has three heads \u2014 hence the name tricep.<\/p>\n

It helps extend the arm at the elbow joint and also acts as an antagonist of the biceps and brachialis.<\/p>\n

The triceps also helps to stabilize the shoulder<\/a> by keeping the head of the humerus in its correct position in the shoulder joint.<\/p>\n

When you perform skull crushers, you want to isolate the triceps so that you feel the burn in the back of the arm and not in the forearm or shoulders.<\/p>\n

This will help you get strong, toned arms.<\/p>\n

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How To Do Skull Crushers<\/h2>\n
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  • Lay on a flat gym bench face up with your legs to each side on the floor or resting on the bench.<\/li>\n
  • You can also lay on a mat on the floor if you don\u2019t have a bench.<\/li>\n
  • Hold a single dumbbell with both hands above your chest, straight up in a vertical position.<\/li>\n
  • Choose a weight that you can do 10-12 reps with.<\/li>\n
  • Start out with a lighter weight until you perfect the form, and then gradually increase the weight as you gain strength.<\/li>\n
  • Bend your elbows and bring the weight down toward the rear of your head.<\/li>\n
  • Keep your upper arms perpendicular to your body.<\/li>\n
  • Also, be sure to keep your upper arms from moving back and forth with the weight as this will move the work into the shoulders instead of focusing it on the triceps.<\/li>\n
  • Bring the dumbbell down until it is in line with the benchtop.<\/li>\n
  • Then slowly extend the weight back up until it is back above your chest.<\/li>\n
  • Repeat for 10-12 reps.<\/li>\n<\/ul>\n

    Learn the proper skull crusher form, one of the best triceps exercises for women.<\/em><\/p>\n