Triceps
Smith Machine Skull Crusher
The Smith Machine Skull Crusher is a strength exercise in a Smith machine 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 smith machine so the bar comes down just above your forehead.
- Grip the bar about shoulder-width, palms facing your feet, unhook it and hold it with arms straight.
- Bend the elbows to lower the bar toward your forehead, letting the upper arms tilt slightly to follow the fixed bar path.
- Stop a few centimetres above the forehead when the elbows are fully bent.
- Straighten the elbows to press the bar back up.
Tips
- Set the smith stops at forehead height plus a few centimetres before you start.
- The fixed bar path lets you focus on squeezing the triceps without balancing.
Common mistakes
- Setting the bench so far down that the bar path lands on the face.
- Flaring the elbows wide.
Muscles worked by the Smith Machine 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.
Smith Machine Skull Crusher alternatives
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Frequently asked questions
What muscles does the Smith Machine Skull Crusher work?
Mainly the triceps (long head) and triceps (lateral head). The triceps (medial head) assist.
Is the Smith Machine Skull Crusher good for beginners?
The Smith Machine 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 Smith Machine 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 Smith Machine Skull Crusher harder?
Add weight or reps, or move on to the California Press.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.