Thursday, November 30, 2023

Behind-the-head skullcrusher

IntermediateBehind-the-head skullcrusher

The behind-the-head skullcrusher is a unique twist on a classic triceps exercise that has been a regular part of bodybuilding workouts for decades. Instead of the bar coming down to the forehead, as is often done with the traditional version, the bar is guided over the top of the head without making contact. This variation is often performed with moderate to high reps, such as 8-12 or more, and can be included in upper-body or arm-focused workouts. If a straight bar is uncomfortable for your wrists or elbows, an angled EZ-bar can be used as an alternative. This exercise is a great way to target the triceps muscles, as the extension of the elbows against the resistance of the bar helps to build strength and size. It also increases overall arm stability and balance, which can help to reduce the risk of injury. To further maximize the effectiveness of the skullcrusher, make sure to keep the elbows tucked in close to the body and keep the movement slow and controlled. This will help to ensure that the triceps are being properly engaged and will help to promote the best possible results.
Type:
Strength
Muscles Used:
Triceps
Level:
Intermediate
Equipment:
Barbell

Benefits Of This Exercise

  • The behind-the-head skullcrusher is a great way to target the triceps muscles, as the extension of the elbows against the resistance of the bar helps to build strength and size.
  • It also increases overall arm stability and balance, which can help to reduce the risk of injury.
  • The skullcrusher can be included in upper-body or arm-focused workouts with moderate to high reps, such as 8-12 or more.
  • To further maximize the effectiveness of the skullcrusher, make sure to keep the elbows tucked in close to the body and keep the movement slow and controlled.
  • This will help to ensure that the triceps are being properly engaged and will help to promote the best possible results.
  • Using an angled EZ-bar is an alternative to the traditional straight bar to help reduce discomfort for the wrists or elbows.

Step by Step Instructions For Behind-the-head skullcrusher

  1. Lie on a flat bench with your head close to the end of the bench.
  2. Hold a barbell or EZ Curl bar with a pronated grip (palms facing forward). If using a barbell, grab it with a shoulder-width grip. If using an EZ Bar, grab it on the inner handles.
  3. Extend your arms in front of you and slowly bring the bar back in a semi-circular motion to a position over your head. Keep your elbows tucked in close to your body.
  4. Lower the bar by bending at the elbows, while keeping your upper arms stationary. Continue lowering until your forearms are perpendicular to the floor.
  5. Bring the bar back up to the starting position by pushing it up in a semi-circular motion. Only your forearms should move, while your upper arms remain stationary.
  6. Contract the triceps at the top of the movement for a second.
  7. Repeat for the recommended amount of repetitions.
  8. For a more challenging variation, you can use dumbbells instead of a barbell or EZ Curl bar.

Warm Up Tips

  1. Start by lying on your back on a flat bench with your head close to the end of the bench. Hold a barbell or EZ Curl bar with a pronated grip, palms facing forward. If using a barbell, grab it with a shoulder-width grip, and if using an EZ Bar, grab it on the inner handles.
  2. Extend your arms in front of you and slowly bring the bar back in a semi-circular motion, keeping your arms extended, until the bar is overhead and perpendicular to the floor. Keep your elbows in at all times.
  3. Inhale as you lower the bar by bending at the elbows, keeping the upper arms stationary. Lower the bar until your forearms are perpendicular to the floor.
  4. Exhale as you bring the bar back up to the starting position by pushing it up in a semi-circular motion until your lower arms are parallel to the floor. Contract your triceps at the top of the movement for a second. Only your forearms should move, while your upper arms remain stationary.
  5. Repeat for the recommended number of repetitions.

Variation: To make the exercise more challenging, you can use dumbbells instead of a barbell.

Warm Up Tips for Behind-the-Head Skullcrusher:
  1. Perform some light cardio exercises, such as jogging or

Behind-the-head skullcrusher Safety Tips

  1. Use proper equipment: Use a barbell or EZ Curl bar with a pronated grip and a flat bench for this exercise.
  2. Proper grip: If using a barbell, grab it with a shoulder-width grip. If using an EZ Curl bar, grab it on the inner handles.
  3. Lie on a flat bench: Position yourself on a flat bench with your head close to the end of the bench.
  4. Keep arms extended: Extend your arms in front of you and slowly bring the bar back in a semi-circular motion to a position over your head.
  5. Elbows in: Keep your elbows in at all times during the exercise.
  6. Controlled movement: Lower the bar by bending at the elbows, keeping the upper arms stationary, until your forearms are perpendicular to the floor.
  7. Exhale and contract: Bring the bar back up to the starting position by pushing it up in a semi-circular motion. Contract the triceps at the top of the movement for a second.
  8. Repeat: Do the recommended amount of repetitions for this exercise.
  9. Use dumbbells for variation: To make the exercise more challenging, you can use dumbbells instead of a barbell or EZ Curl bar.
  10. Maintain proper form: Keep the elbows tucked in close to the body and perform the movement slow and controlled to engage

Incorporating Into Other Workouts

To incorporate the behind-the-head skullcrusher exercise into your workouts, follow these steps: 1. Lie on a flat bench with your head close to the end of the bench. 2. Hold a barbell or EZ Curl bar with a pronated grip (palms facing forward). If using a barbell, grab it with a shoulder-width grip. If using an EZ Bar, grab it on the inner handles. 3. Extend your arms in front of you and slowly bring the bar back in a semi-circular motion to a position over your head. Keep your elbows tucked in close to your body. 4. Lower the bar by bending at the elbows, while keeping your upper arms stationary. Continue lowering until your forearms are perpendicular to the floor. 5. Bring the bar back up to the starting position by pushing it up in a semi-circular motion. Only your forearms should move, while your upper arms remain stationary. 6. Contract the triceps at the top of the movement for a second. 7. Repeat for the recommended amount of repetitions. 8. For a more challenging variation, you can use dumbbells instead of a barbell or EZ Curl bar. The behind-the-head skullcrusher exercise is a great way to target the triceps muscles and build strength and size. It also increases arm stability and balance, reducing the risk of injury. Include this exercise in your upper-body or arm-focused workouts with moderate to high reps, such as 8-12 or

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