Skull crushers are a tried-and-true isolation exercise that target the long head of the triceps—one of the three muscles that make up the back of your upper arm. Whether you're aiming for bigger arms, more defined muscle lines, or simply better pressing power, getting your skull crushers sets and reps dialed in is essential for results.
Understanding Skull Crushers
Skull crushers, also known as lying triceps extensions, are typically performed with an EZ bar, dumbbells, or a barbell. The movement involves lowering the weight to your forehead (hence the name), emphasizing control, stretch, and full elbow extension to maximize triceps activation.
What sets skull crushers apart is their ability to isolate the triceps without much assistance from surrounding muscle groups, unlike push-ups or dips. This makes them ideal for focused arm development.
How Many Skull Crushers Should I Do?
The right number of skull crushers depends on your experience level and training goals. Here's a breakdown to help guide your programming:
-
Beginners:
Start with 2–3 sets of 10–12 reps. Focus on slow, controlled movement to master the form. Don’t go too heavy at first—control and joint health come first. -
Intermediate Lifters:
Move up to 3–4 sets of 8–12 reps. You can begin adding more load or integrating techniques like drop sets or tempo work. -
Advanced Lifters:
For hypertrophy, use 4–5 sets of 6–10 reps, possibly with progressive overload. For endurance, try higher-rep sets of 15–20, especially at the end of a triceps workout to fully exhaust the muscle.
Ideal Skull Crushers Sets and Reps by Goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle Growth | 3–4 | 8–12 | 60–90 seconds |
| Strength | 4–5 | 5–8 | 90–120 seconds |
| Endurance/Definition | 2–3 | 15–20 | 30–45 seconds |
| Beginners | 2–3 | 10–12 (light) | 60 seconds |
The triceps recover relatively quickly, but they’re involved in most pressing movements. So if you’re also bench pressing or doing overhead presses in your session, keep that in mind to avoid overtraining.
A Personal Note on Programming Skull Crushers
When I hit a plateau in my triceps development a few years back, I realized I wasn’t pushing the movement hard enough. I was treating skull crushers like an afterthought—lightweight and high reps, tossed in at the end of a workout. Once I began treating them with the same intensity I gave to compound lifts—progressively increasing weight and incorporating pyramid sets—they became a difference-maker.
One approach that worked especially well was starting with 3 heavy sets of 8 reps, followed by a burnout set of 15+ reps with lighter weight. This combination helped me build both size and endurance in my arms while maintaining healthy elbows by warming up thoroughly.
Final Tips for Safe and Effective Skull Crushers
-
Warm up your elbows with light triceps pushdowns or arm circles before loading the movement.
-
Keep your upper arms stable and don’t let your elbows flare out.
-
Don’t lock out aggressively at the top to protect the joints.
-
Mix up your equipment—using dumbbells or cables occasionally can reduce strain and keep things fresh.
Conclusion
Skull crushers are an essential tool for serious triceps development, but their effectiveness depends heavily on how you program your sets and reps. Whether you're asking yourself "how many skull crushers should I do?" or looking to push through a plateau, smart programming and consistency are key. Start light, prioritize form, and adjust volume based on your goals—and you’ll see the results build, rep by rep.
Leave a comment
This site is protected by hCaptcha and the hCaptcha Privacy Policy and Terms of Service apply.