Build Insane Triceps with Skull Crushers – Laz – Tymoff


Achieving well-defined triceps is a goal for many fitness enthusiasts, and skull crushers are a highly effective exercise to target this muscle group. In this comprehensive guide, we delve into the details of skull crushers, exploring their benefits, proper technique, variations, and how to incorporate them into your workout routine to maximize triceps development.

Understanding the Triceps Muscle:

Anatomy of the Triceps:

    • Muscle Structure: The triceps brachii consists of three heads: the long head, lateral head, and medial head.
    • Function: The primary function of the triceps is elbow extension, crucial for movements like pushing and lifting.

Importance of Triceps Strength:

    • Enhanced Upper Body Strength: Strong triceps contribute to overall upper body strength and stability.
    • Aesthetic Benefits: Well-developed triceps enhance arm definition and appearance.

Benefits of Skull Crushers:

Isolation of Triceps:

    • Targeted Muscle Engagement: Skull crushers isolate and engage the triceps effectively, promoting muscle growth and strength.
    • Minimal Involvement of Other Muscles: Proper form ensures minimal involvement of other muscle groups, focusing the exercise on the triceps.


    • Variety of Equipment: Skull crushers can be performed using barbells, dumbbells, EZ bars, or even resistance bands, allowing for versatility in training.
    • Adaptability: The exercise can be adapted to suit different fitness levels and goals, from beginners to advanced lifters.

Proper Technique and Form:


    • Equipment: Choose an appropriate weight and equipment (barbell, dumbbells, etc.) based on your fitness level.
    • Positioning: Lie on a flat bench with feet flat on the floor, ensuring stability and support.


    • Grip: Grasp the barbell or dumbbells with an overhand grip, slightly wider than shoulder-width apart.
    • Movement: Lower the weight towards your forehead while keeping elbows stationary and upper arms perpendicular to the floor.
    • Extension: Extend your arms back to the starting position, focusing on contracting the triceps.

Common Mistakes to Avoid:

Incorrect Form:

    • Flaring Elbows: Avoid allowing elbows to flare outwards, which can strain the shoulder joints.
    • Incomplete Range of Motion: Ensure full extension and flexion of the elbow to maximize triceps activation.

Overloading Weight:

    • Risk of Injury: Using excessive weight can compromise form and increase the risk of injury.
    • Progressive Overload: Gradually increase weight as strength improves, maintaining proper technique.

Variations of Skull Crushers:

Close-Grip Skull Crushers:

    • Focus: Performing skull crushers with a closer grip targets the triceps more intensely.
    • Elbow Placement: Keep elbows close to the body throughout the movement.

Incline Skull Crushers:

    • Positioning: Perform skull crushers on an incline bench to emphasize different areas of the triceps.
    • Angle Adjustment: Adjust the bench angle to target the upper or lower portion of the triceps.

Incorporating Skull Crushers into Your Workout Routine:

Frequency and Repetitions:

    • Training Schedule: Include skull crushers in your arm workout routine 1-2 times per week.
    • Repetition Range: Aim for 3-4 sets of 8-12 repetitions, adjusting weight and reps based on your fitness goals.

Supersets and Circuits:

    • Enhanced Intensity: Pair skull crushers with complementary exercises like triceps dips or bicep curls for a comprehensive arm workout.
    • Time Efficiency: Incorporate supersets or circuits to maximize workout efficiency and muscle fatigue.

Progressive Overload and Adaptation:

Strength Progression:

    • Gradual Increases: Implement progressive overload by gradually increasing weight or resistance over time.
    • Adaptation: Allow adequate rest and recovery between workouts to facilitate muscle growth and adaptation.

Tracking Progress:

    • Performance Metrics: Monitor strength gains and improvements in triceps definition through consistent tracking of workouts.
    • Adjustments: Modify workout variables as needed to continue challenging the triceps and promoting growth.

Recovery and Injury Prevention:

Rest and Regeneration:

    • Importance of Rest: Allow sufficient rest periods between skull crusher sessions to prevent overtraining and promote muscle recovery.
    • Active Recovery: Incorporate stretching and mobility exercises to maintain flexibility and reduce muscle soreness.

Injury Prevention Strategies:

    • Warm-Up: Perform dynamic stretches and warm-up exercises to prepare muscles for intensive workouts.
    • Proper Nutrition: Maintain a balanced diet rich in protein and nutrients to support muscle repair and recovery.

Consultation and Safety Considerations:

Hey there, fitness enthusiast! Ready to elevate your triceps game and sculpt those arms into head-turners? If you’re nodding along, then listen up because we’re about to delve into the world of skull crushers and unveil the Laz-TYMoff Method, your ticket to insane triceps gains.

Demystifying Skull Crushers:

Before we dive into the nitty-gritty of the Laz-TYMoff Method, let’s debunk the myth surrounding skull crushers. No, you won’t be smashing your skull with a weight – that’s far from the truth! Instead, skull crushers, also known as lying triceps extensions, are all about controlled movements and precise muscle engagement.

So, what exactly are skull crushers? Picture yourself lying flat on a bench, holding a weight above you, and slowly lowering it towards your forehead. Sounds intense, right? But fear not, it’s a fantastic exercise that primarily targets your triceps, the muscles that give your arms that impressive bulk.

The Triceps Trio: Understanding Muscle Anatomy:

But before we jump into the Laz-TYMoff Method, let’s take a quick detour to understand the anatomy of those triceps. Picture them as a trio: the long head, the lateral head, and the medial head. These muscles are the powerhouse behind extending your elbow and giving your upper arms that enviable strength.

Enter the Laz-TYMoff Method:

Now, let’s talk about the Laz-TYMoff Method – a game-changer in the realm of skull crushers. This unique approach focuses on three key principles: time under tension, muscle confusion, and progressive overload. Trust me, it’s the secret sauce to unlock those insane triceps.

  • Time-Under-Tension (TUT): Slow and steady wins the race, they say! With the Laz-TYMoff Method, each repetition is a deliberate, controlled movement. Think about a 2-3 second countdown as you lower the weight towards your forehead, followed by a brief pause, and then another 2-3 seconds as you lift it back up. This prolonged tension maximizes muscle engagement and, ultimately, growth.
  • Muscle Confusion: Say goodbye to plateaus! The Laz-TYMoff Method keeps your triceps on their toes by mixing things up – from grip width to angles and even the equipment you use. It’s like throwing a curveball at your muscles, forcing them to adapt and grow with every variation.
  • Progressive Overload: Ah, the golden rule of muscle building – progressive overload. With the Laz-TYMoff Method, you’ll continually challenge your triceps by gradually upping the ante – whether it’s increasing the weight, reps, or sets. It’s all about pushing your limits and letting those triceps rise to the occasion.

Let’s Dive into the Laz-TYMoff Skull Crushers Routine:

Now that you’re armed with the Laz-TYMoff Method, it’s time to put it into action with a killer triceps workout routine. Buckle up, because we’re about to unleash the beast within:

  • Skull Crushers with EZ-Bar: 4 sets of 12 reps. Remember, maintain that 3:1:3 tempo – slow and steady wins the race. Rest for 90 seconds between sets.
  • Close-Grip Bench Press: 3 sets of 10 reps. Keep it smooth with a 2:0:2 tempo. Rest for 75 seconds between sets.
  • Incline Dumbbell Skull Crushers: 4 sets of 12 reps. Embrace the burn with a 3:1:3 tempo. Rest for 90 seconds between sets.
  • Tricep Dips (weighted, if possible): 3 sets of 10 reps. Aim for a 2:0:2 tempo and feel the pump. Rest for 75 seconds between sets.
  • Overhead Tricep Extension (cable): 3 sets of 12 reps. Keep that tension high with a 3:0:2 tempo. Rest for 75 seconds between sets.

Why Choose the Laz-TYMoff Method?

So, why should you hop on the Laz-TYMoff bandwagon? Well, here are a few perks:

  • Optimized Time-Under-Tension: Every second counts! By elongating each rep, you’re giving your triceps the ultimate workout, leading to maximum growth.
  • Muscle Confusion: Boredom? Never heard of it! With endless variations, your triceps will never know what hit them, leading to continuous gains without hitting a plateau.
  • Gradual Progression: Slow and steady wins the race, remember? The Laz-TYMoff Method ensures you’re always inching towards your triceps goals, one rep at a time.
  • Balanced Development: No lopsided gains here! With a focus on all three heads of the triceps, you’ll achieve a symmetrical, sculpted look that’s bound to turn heads.

Safety First: Tips to Keep in Mind:

Before you embark on your triceps transformation journey, remember these golden rules:

  • Proper Form: Don’t let ego get in the way! Maintain strict form throughout your workouts to ensure your triceps are doing all the heavy lifting.
  • Warm-Up: Always, always warm up before you dive into your routine. A few dynamic stretches and warm-up sets will prep your triceps for the battle ahead.
  • Use a Spotter: When you’re pushing your limits, it never hurts to have someone watching your back (literally). A spotter can help you maintain form and ensure you’re lifting safely.

Wrapping It Up: Unleash Your Triceps’ Potential:

And there you have it, folks – the Laz-TYMoff Method decoded for your triceps’ delight! By embracing time under tension, muscle confusion, and progressive overload, you’re on the fast track to sculpting those triceps into showstoppers.

So, what are you waiting for? Grab those weights, hit the bench, and let’s get to work. With dedication, consistency, and a dash of Laz-TYMoff magic, you’ll unlock your triceps’ ultimate strength and aesthetic potential. Let’s crush those skulls and unleash the beast within!

Professional Guidance:

    • Fitness Consultation: Consult with a certified fitness trainer or healthcare professional before starting any new exercise regimen.
    • Individualized Approach: Tailor skull crusher workouts to suit your fitness level, goals, and physical capabilities.

Safety Precautions:

    • Equipment Inspection: Ensure proper equipment maintenance and safety checks to prevent accidents or equipment failure.
    • Listen to Your Body: Pay attention to signs of discomfort or pain during workouts and adjust exercises accordingly.


Skull crushers are an effective and versatile exercise for building strong and defined triceps. By understanding proper technique, avoiding common mistakes, and incorporating variations into your workout routine, you can maximize triceps development and enhance overall arm strength. Whether you’re a beginner or an experienced lifter, skull crushers offer a challenging yet rewarding path to achieving impressive triceps gains. Elevate your fitness journey with skull crushers and unleash the power of your triceps.

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