Smith-Machine Skullcrusher
Build bigger triceps with Smith-Machine Skullcrushers. A key exercise for serious arm growth.
Required Equipment
Muscle Groups
Primary
Instructions
1. Set up the bench: Adjust the incline bench to a 45-degree angle and position it so that you are facing away from the Smith machine.
2. Load the weight: Add the desired amount of weight to the Smith machine barbell and set the safety stops at an appropriate height for your range of motion.
3. Position yourself: Lie down on the incline bench with your feet flat on the floor for stability.
4. Hand positioning: Grab the barbell with an overhand grip (palms facing away from you), with your hands slightly closer than shoulder-width apart.
5. Lift the barbell: Unrack the barbell and hold it directly above your chest with your arms fully extended.
6. Lower the barbell: Keeping your elbows in place and upper arms perpendicular to the floor, slowly lower the barbell down towards your head by bending your elbows.
7. Extend your arms: Without bouncing the barbell, extend your elbows and press the bar back to the starting position by contracting your triceps.
8. Repeat: Repeat for the desired number of repetitions while maintaining good form and control. After the set, re-rack the barbell securely.
Safety and Tips: Do not use too much weight, as it can put excessive stress on your elbow joints. Keep your movements controlled; avoid jerky motions or using momentum, which could lead to injury. Ensure that the safety stops are properly adjusted to prevent the bar from lowering too far. Consider having a spotter, especially when attempting heavier weights, to assist you if needed.
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