The skullcrusher exercise, typically associated with triceps development, can be improved by addressing a common flaw in its execution. Traditionally performed with free weights like dumbbells or barbells, the exercise often lacks sufficient tension at peak contraction unless executed with perfect form.
This limitation can be mitigated by switching to a cable machine setup, which ensures continuous tension throughout the movement, thus enhancing muscle engagement and growth.
Free weights are popular for skullcrushers due to the excellent tension they provide when the triceps are stretched. However, maintaining optimal form to achieve maximum contraction is challenging.
According to Ebenezer Samuel, C.S.C.S., fitness director at Men’s Health, the cable machine setup offers a more effective solution. By using a cable machine and an incline bench, one can achieve the necessary stimulus for muscle growth, particularly at the top of the movement.
To perform the cable skullcrusher, adjust the cable machine to its lowest setting and attach a rope. Position an incline bench close to the machine and lie down with your legs extended to avoid hitting the bench’s head.
Maintain full body tension by driving your feet into the ground and contracting your glutes and abs. Hold the rope close to its base, with palms facing each other, and execute the movement by bending the elbows and lowering the wrists close to your shoulders, then fully extending the elbows for a one to two-second squeeze at the top.
The cable skullcrusher offers significant benefits over its free weight counterpart. At the top of the movement with free weights, the alignment with gravity often reduces muscle tension unless the form is meticulously adjusted.
The cable machine maintains tension throughout the entire range of motion, providing a better stretch and engagement for the triceps. However, this variation should complement, rather than replace, free weight skullcrushers, as heavier weights can be handled with dumbbells and barbells.
Incorporating the cable skullcrusher into workouts can be done effectively by considering its role as either an accessory or a primary move. For accessory purposes, lighter weights with higher reps (3 sets of 10 to 12) are recommended.
When used as a main exercise or part of a superset, heavier weights with fewer reps (3 sets of 8 to 10) can be utilized. This approach ensures balanced development and strength gains in the triceps and supporting muscles.
