Build Insane Triceps by Doing Skull Crushers – Laz & Tymoff’s Secret Method

If you’re looking to build massive triceps and truly define your arms, skull crushers might just be the exercise you need. Often overlooked or misunderstood, this classic move, when done right, can lead to serious gains in triceps size and strength. Whether you’re a beginner or seasoned lifter, incorporating skull crushers into your routine can make a noticeable difference.

In this article, we’ll break down the proper technique for skull crushers, share tips from Laz and Tymoff’s approach to maximizing triceps growth, and explain why this exercise is a game-changer for achieving those “insane” triceps you’ve been aiming for.

What Are Skull Crushers? (Understanding the Exercise):

Skull crushers, also known as lying triceps extensions, are an isolation movement designed to target the triceps. The exercise involves lowering a barbell, dumbbells, or EZ curl bar from an extended arm position above the chest to just above the forehead, then extending the arms back to the starting position. It works primarily the long head of the triceps, which is crucial for adding bulk to the upper arm.

The beauty of skull crushers lies in their ability to isolate the triceps, allowing you to focus on building size and strength in this key muscle group.

Why Skull Crushers Are Essential for Building Insane Triceps:

Many bodybuilders and fitness enthusiasts seek a well-defined, strong set of triceps, and skull crushers are among the best exercises to achieve that goal. Here’s why:

1. Targeted Isolation: Skull crushers specifically target the triceps, particularly the long head, which adds mass to the upper arm and contributes to the overall shape of the triceps.
2. Increased Range of Motion: This exercise allows for a larger range of motion than other triceps movements, which can lead to better muscle activation and growth.
3. Versatility: Skull crushers can be done with a variety of equipment, including barbells, dumbbells, and cable machines, allowing for flexibility in your workout routine.
4. Strength and Hypertrophy: By performing skull crushers with progressive overload, you’ll stimulate both strength and hypertrophy, leading to bigger, more powerful triceps.

Laz & Tymoff’s Skull Crusher Method:

When it comes to maximizing triceps development, Laz and Tymoff have a unique approach to skull crushers that has helped them (and countless others) build insane triceps. Their method focuses on both proper technique and strategic progression to ensure maximum gains.

Laz’s Key Principles for Skull Crushers:

• Focus on Form: Laz stresses the importance of maintaining strict form. Keep your elbows stationary and avoid flaring them out to the sides. This ensures the triceps do most of the work, rather than your chest or shoulders.
• Controlled Motion: Instead of rushing through the rep, Laz recommends a controlled tempo. Lower the weight slowly and focus on the squeeze at the top of the movement.
• Mind-Muscle Connection: Laz believes in the power of the mind-muscle connection, particularly with isolation exercises like skull crushers. Actively think about contracting your triceps with each rep to fully engage the muscle.

Tymoff’s Triceps Volume Approach:

Tymoff takes a slightly different approach by emphasizing volume. For him, the key to building bigger triceps through skull crushers is progressive overload combined with higher rep ranges. His method includes:

• High Reps for Hypertrophy: Tymoff recommends performing 4-5 sets of 12-15 reps, particularly during the off-season, to promote hypertrophy (muscle growth). The higher volume ensures that the triceps are being worked to their full potential.
• Periodization: Tymoff suggests alternating between lower rep strength-focused skull crushers (4-6 reps) and higher rep hypertrophy sets (12-15 reps) every few weeks to keep the muscles challenged.

How to Perform Skull Crushers Correctly:

Proper execution of skull crushers is crucial for targeting the triceps effectively and preventing injury. Here’s a step-by-step guide:

1. Start Position: Lie on a flat bench and grip an EZ curl bar or dumbbells with your arms extended straight above your chest. Keep your wrists neutral and your elbows slightly bent.
2. Lower the Weight: Slowly lower the bar or dumbbells toward your forehead by bending your elbows, keeping them in a fixed position. Don’t let your elbows flare out or move backward.
3. The Squeeze: Once the weight is near your forehead or the point where your forearms are parallel to the floor, reverse the movement by extending your arms back to the starting position.
4. Breathing: Exhale as you extend your arms, and inhale as you lower the weight. Keep your core engaged throughout the movement for stability.

Common Mistakes to Avoid:

1. Flaring Elbows: Flaring your elbows out too much reduces triceps activation and can place stress on the shoulders. Keep elbows tucked in as much as possible.
2. Using Too Much Weight: Lifting excessively heavy weights can compromise form and lead to injury. Focus on controlled movements rather than ego lifting.
3. Not Using Full Range of Motion: For maximum triceps engagement, avoid partial reps. Lower the weight to a point where your forearms are parallel to the floor, and extend fully at the top.

How to Maximize Triceps Growth with Skull Crushers:

• Progressive Overload: Gradually increase the weight or the number of reps you perform each week to continue challenging the triceps.
• Superset with Other Triceps Movements: To enhance muscle engagement, you can superset skull crushers with other triceps exercises like triceps pushdowns or dips.
• Recovery: Allow adequate rest between sets, and give your triceps enough time to recover before your next workout. Overtraining can hinder muscle growth.

Conclusion:

Skull crushers are one of the most effective exercises for building massive, defined triceps. By following Laz and Tymoff’s proven techniques—such as focusing on proper form, using progressive overload, and incorporating higher rep ranges—you can unlock your triceps’ full potential and achieve those insane gains you’ve been striving for.

Remember, consistency is key. Stick to your routine, make gradual progress, and soon enough, you’ll notice the difference in both strength and muscle size. So, grab your barbell, get in the gym, and start crushing those skull crushers today!

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