Skull crusher with cable
The lying triceps extension with cable is a highly effective exercise for targeting the triceps brachii, specifically working the long, lateral, and medial heads. This exercise not only strengthens the triceps but also enhances overall arm stability and aids in better performance of compound movements like bench presses and shoulder presses. Athletes benefit from improved muscle symmetry and increased upper body strength, making it a valuable addition to any strength training regimen. Its controlled motion reduces joint strain, minimizing injury risk.
| Primary muscle group: | Arms |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
30kg
Avg. weight
67lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Position a bench close to a low cable pulley, with the head of the bench nearest to the pulley.
- 2Lie on your back (supine) on the bench.
- 3Grasp the bar with a shoulder-width pronated (overhand) grip.
- 4Press the bar upward until your arms are fully extended. Hold the bar over your forehead so that your arms are slightly slanted backwards.
- 5Keeping your elbows in, inhale as you flex your elbows and lower the bar to your forehead.
- 6Exhale as you extend your elbows to raise the bar back to the starting position.
- 7Repeat for the prescribed number of repetitions.
Tips & Tricks
Elbow Position: Ensure your elbows remain stationary and pointed toward the ceiling throughout the movement. This focus maximizes tension on the triceps and prevents the deltoids from taking over.
Range of Motion: Lower the bar gently until it’s just above your forehead. Only extend your arms back up once you feel a good stretch in the triceps. This full range of motion is important for muscle engagement.
Slow and Controlled: Perform the exercise with a slow, controlled motion. Avoid using momentum to move the weight. A controlled pace helps to properly engage the triceps and minimizes the risk of injury.
Grip: Use an overhand grip on the bar. This grip ensures that the triceps are the primary muscles being worked, minimizing the involvement of other muscles.
Breathing Technique: Inhale as you lower the bar to your forehead and exhale as you extend your arms back to the starting position. Proper breathing ensures adequate oxygen flow and helps maintain focus and control.
Check Cable Setup: Make sure the cable pulley system is secure and correctly set up at the proper height. This setup ensures a smooth motion and reduces the risk of interruption during the exercise.
Weight Selection: Start with a lighter weight to master the form. Once you are comfortable and consistent with proper technique, progressively increase the weight.
Wrist Alignment: Keep your wrists straight to avoid strain. This alignment helps in maintaining the correct form and prevents wrist injuries.
Spotter (Optional): If you are lifting heavier weights, having a spotter can provide added safety and assistance if needed.
Focus on Muscle Tension: Make a conscious effort to squeeze your triceps at the top of the movement. This maximization of muscle contraction ensures that you are effectively working the muscles.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
