Triceps
Dead Stop Skull Crusher
The Dead Stop Skull Crusher is a strength exercise with a barbell for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 38%, triceps (lateral head) 28% and triceps (medial head) 22%.
How to do it
- Place a flat bench in a power rack and set the safety pins so a bar resting on them sits just above your forehead.
- Lie under the bar and grip it palms facing your feet, hands about shoulder-width, with the elbows bent and pointing up.
- Straighten the elbows to press the bar off the pins until your arms are locked above your forehead.
- Bend the elbows to lower the bar back down until it settles fully on the pins.
- Pause for a second with the bar at rest, then press again.
Tips
- Let the bar go fully still on the pins so every rep starts from zero.
- Keep the elbows pointing at the ceiling on the press.
Common mistakes
- Tapping and bouncing off the pins instead of a real stop.
- Moving the upper arms forward to start the press.
Muscles worked by the Dead Stop Skull Crusher
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Lowering the weight to the head with the shoulder flexed near 90 degrees trains all three heads with the long head partly lengthened, between a pushdown and an overhead extension.
Dead Stop Skull Crusher alternatives
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Frequently asked questions
What muscles does the Dead Stop Skull Crusher work?
Mainly the triceps (long head) and triceps (lateral head). The triceps (medial head) assist.
Is the Dead Stop Skull Crusher good for beginners?
The Dead Stop Skull Crusher is rated intermediate. If you are new, learn the Cable Rope Skull Crusher first and build up from there.
What is a good alternative to the Dead Stop Skull Crusher?
For example the Cable Rope Skull Crusher, Cable Skull Crusher and Dumbbell Floor Skull Crusher. They train mostly the same muscles, some with different equipment.
How do you make the Dead Stop Skull Crusher harder?
Add weight or reps, or move on to the California Press.
Log your sets in Zulta
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