Banded Skullcrusher 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Band
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Banded Skullcrusher is an effective exercise for targeting the triceps, primarily engaging the long head of the muscle. It is performed by anchoring a resistance band overhead and gripping the ends with both hands. From there, you extend your arms in front of you, keeping your elbows fixed, and lower your hands towards your head by bending at the elbows. The band provides continuous tension throughout the movement, enhancing muscle activation. This exercise isolates the triceps and is a great addition to a workout routine focused on building arm strength and definition.
How to Perform
Start by securing a resistance band to a stable object or anchor, ensuring it's at bench height.
Sit on the floor in front of the band and grab the ends of the band with both hands, holding them in a pronated grip (palms facing down).
Lay back into a supine position on the floor, ensuring the band is positioned above your chest, with your arms extended straight out in front of you.
Begin by slowly bending your elbows, bringing the hands toward your head, allowing the band to stretch and the triceps to lengthen.
Fully extend your elbows by flexing your triceps, returning your hands to the starting position, keeping the motion controlled to maintain tension on the muscles.
Repeat for the desired number of repetitions, focusing on smooth, controlled movements to maximize the effectiveness of the exercise.
Tips
To maintain consistent tension on the triceps, avoid fully locking your elbows at the top of the movement.
If you experience discomfort in your elbows, try the dumbbell variation of this exercise, and also refrain from locking out your elbows completely.
As you extend your arms, be mindful of your shoulder blades—ensure they remain stable and don’t tilt forward.
Engage your core throughout the movement, keeping tension in your abs to prevent your lower back from excessively arching as the band moves overhead.
How Not to Perform
Avoid Locking Out Your Elbows: Fully extending your elbows at the top of the movement can reduce the tension on the triceps. Keep a slight bend in your elbows to maintain constant activation in the target muscle.
Do Not Use Momentum: Swinging your body or jerking your arms can lead to wasted energy and reduce the effectiveness of the exercise. Perform the movement slowly and in a controlled manner to keep the focus on the triceps.
Don’t Let Your Elbows Flare Out: Keep your elbows stationary and close to your head. Allowing them to flare out will engage other muscles and take the emphasis off the triceps.
Avoid Arching Your Lower Back: Arching your lower back during the movement can put strain on the spine and reduce the core engagement. Keep your core tight and maintain a neutral spine to protect your lower back.
Do Not Let the Shoulders Move Forward: As you extend your arms, make sure your shoulder blades stay in a stable position, not tilting forward. This will ensure that the triceps are the primary muscle working.
Don’t Rush the Movement: Moving too quickly will not allow your muscles to fully engage, reducing the exercise's effectiveness. Focus on smooth, deliberate motions both while lowering and extending the arms.
Avoid Overextending the Band: Stretching the band too far can cause excessive tension that might compromise form. Keep the band at a manageable level of resistance to maintain proper control throughout the movement.
Don’t Forget to Engage Your Core: Failing to engage your core can lead to unnecessary strain on your lower back. Keep your abs tight to stabilize your torso and maintain proper posture throughout the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
