DORIAN YATES REVEALS THE ULTIMATE WAY TO MASTER SKULL CRUSHERS
The Olympia icon emphasizes angles for optimal gains
Six-time Mr. Olympia, Dorian Yates, is one of the most trusted sources of gym wisdom online. Recently, he shared a demonstration on Instagram showing the most effective technique for crushing your skull crushers. Here’s how to give it a go.
The Skull Crusher, more formally known as the lying triceps extension, involves lying on a bench while holding a barbell overhead. Most lifters lower the bar by bending their elbows, bringing it down until it’s near their forehead (hence the name Skull Crushers!). However, the British bodybuilding legend insists there’s a more effective method.
WHY DO SKULL CRUSHERS?
Skull Crushers target your triceps, helping you build width and muscle mass in your arms. They’re especially effective at working the medial head of the triceps compared to standing triceps extensions. Plus, they’ll boost your strength for other key exercises, like the bench press.
DORIAN YATES’ TIPS FOR PERFORMING SKULL CRUSHERS
Lifters often begin this exercise with their arms straight up, thinking of lowering the barbell to their forehead. But here’s where the Olympia legend steps in: “Instead of starting with your arms straight up, angle them slightly back,” he advises.
In the video, Yates has his DY Nutrition colleague Thomas Powell adjust his arms so they’re a bit closer to his head. “This takes pressure off the tendon,” he explains.
By positioning the arms closer to the head, Powell can complete the skull crushers with just elbow movement, avoiding unnecessary arm movement. This technique reduces strain on the elbow tendons during the exercise. “You might want to use a lighter weight, but it’s more focused,” says Yates on isolating the triceps. Aim for 8 to 12 reps.
Give it a try and your triceps will thank you later.
