California 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
EZ Bar
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The California Skullcrusher is a triceps-focused exercise that combines elements of a traditional skullcrusher and a close-grip bench press, making it a versatile choice for building upper arm strength. Performed with an EZ bar, it targets the triceps effectively without engaging secondary muscle groups, allowing for concentrated effort on triceps development. The movement begins with the bar lowered towards the forehead or slightly behind it, as in a standard skullcrusher, but incorporates a pressing motion back to the starting position. This hybrid approach provides both a stretch and contraction of the triceps, enhancing muscle engagement. Proper form and controlled movements are essential to avoid strain on the elbows or wrists.
How to Perform
Begin by selecting an appropriate weight for the exercise and attaching it to the EZ bar. Sit on the edge of a flat bench with the bar resting on your thighs.
Carefully lie back onto the bench while maintaining a firm grip on the EZ bar, using a neutral or semi-pronated grip. Hold the bar close to your chest as you position yourself supine on the bench.
Press the EZ bar upward until your arms are fully extended, ensuring your wrists and elbows are aligned for a stable starting position.
Slowly unlock your elbows, allowing the EZ bar to descend in a controlled arc toward your forehead or just past it. Keep your elbows stationary to isolate the triceps effectively.
When your forearms reach a position parallel to the floor or slightly lower, engage the triceps to initiate an upward motion. Simultaneously, let your upper arms move slightly backward, resembling a pullover motion, for a deeper stretch.
As your arms reach full extension behind your head, bring your elbows back to their original position over your chest. Then, extend the elbows fully, flexing the triceps to return to the starting locked-out position.
Maintain proper control and avoid swinging or using momentum. Repeat the movement for the desired number of repetitions, focusing on a slow and deliberate tempo to maximize triceps engagement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Avoid excessive arching in your lower back. Keep your ribcage stable by engaging your core and glutes throughout the exercise. This helps protect your spine and maintain proper posture.
Use a slow and controlled movement during the lowering phase of the exercise. This not only enhances muscle tension but also improves your connection with the triceps for better results.
Keep your head in a neutral position, avoiding any forward jutting of the neck. This prevents unnecessary strain on the cervical spine and ensures proper alignment.
To maintain continuous tension on the triceps, avoid fully locking out your elbows at the top of the movement. This keeps the muscles engaged throughout the set.
If you feel discomfort or pain in your elbows, experiment with slight adjustments. This could include performing the exercise on an incline or decline bench or modifying the angle of your elbows (closer in or farther out) to find a more comfortable position.
To reduce stress on the triceps' ligaments, consider stopping the bar just above your forehead instead of extending directly over your line of sight. This keeps the focus on the muscle rather than the connective tissues.
How Not to Perform
Avoid Arching Your Lower Back
Do not overextend your lumbar spine. Keep your back pressed against the bench and engage your core to prevent unnecessary strain on your lower back and ensure proper posture.
Do Not Allow Elbows to Flare Out
Keep your elbows stable and pointed forward throughout the movement. Allowing them to flare out reduces triceps engagement and increases the risk of elbow strain.
Avoid Using Momentum
Do not swing the bar or use rapid movements to complete the reps. Focus on slow, controlled motions to maximize tension on the triceps and prevent energy wastage.
Do Not Lock Out the Elbows Completely
Avoid fully locking out your elbows at the top of the movement. This shifts the tension away from the triceps and onto your joints, reducing the exercise's effectiveness.
Do Not Lower the Bar Too Quickly
Never rush the lowering phase of the exercise. A fast descent can lead to loss of control, increasing the risk of injury to the elbows or forehead.
Avoid Placing the Bar Too Far Behind Your Head
Lowering the bar too far back reduces tension on the triceps and shifts the effort to other muscles or ligaments, minimizing the effectiveness of the movement.
Do Not Jut Your Neck Forward
Keep your head and neck in a neutral position. Allowing your neck to push forward can strain the cervical spine and lead to discomfort or injury.
Do Not Overload the Weight
Avoid using weights that are too heavy, as this compromises form and increases the likelihood of elbow or wrist injuries. Focus on manageable weights with proper technique.
Avoid Neglecting Warm-Up Sets
Skipping warm-up sets can leave your triceps and elbows unprepared for the movement, increasing the risk of injury. Always perform a few lighter sets to activate the muscles first.
Do Not Forget to Engage Supporting Muscles
Neglecting to activate the abs and glutes can result in instability, making it harder to maintain proper form. Engage these muscles to stabilize your body and keep the focus on the triceps.
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.
