Triceps
Resistance Band Skull Crusher
The Resistance Band Skull Crusher is a strength exercise with a resistance band 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%.
Also known as: band skull crusher
How to do it
- Anchor a resistance band low on a rack post and place a flat bench lengthwise with the head end toward the anchor.
- Hold the band with both hands, lie back and bring your arms straight above your forehead, palms facing your feet.
- Tilt the upper arms slightly back so the band pulls even at the top.
- Bend the elbows to lower your hands toward the top of your head, upper arms fixed.
- Straighten the elbows to press your hands back above your forehead.
Tips
- Move the bench further from the anchor if the band goes slack at the top.
- Resist the band on the way down, do not let it pull the arms back.
Common mistakes
- Letting the band yank the upper arms back over the head.
- Flaring the elbows wide as the hands come down.
Muscles worked by the Resistance Band 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.
Resistance Band Skull Crusher alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Resistance Band Skull Crusher work?
Mainly the triceps (long head) and triceps (lateral head). The triceps (medial head) assist.
Is the Resistance Band Skull Crusher good for beginners?
Yes. The Resistance Band Skull Crusher is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Resistance Band Skull Crusher?
For example the Cable Rope Skull Crusher, Cable Skull Crusher and Crossbody Dumbbell Extension. They train mostly the same muscles, some with different equipment.
How do you make the Resistance Band Skull Crusher harder?
Add weight or reps, or move on to the Crossbody Dumbbell Extension and Dead Stop Skull Crusher.
Log your sets in Zulta
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