Skull Crusher (Band)

Isolation exercise using a resistance band to target the triceps through overhead arm extension.

Instructions

1. Secure a band to the base of a rack or the bench. Lay on the bench so that the band is lined up with your head.
2. Take hold of the band, raising your elbows so that the upper arm is perpendicular to the floor. With the elbow flexed, the band should be above your head. This will be your starting position.
3. Extend through the elbow to straighten your arm, keeping your upper arm in place. Pause at the top of the motion, and return to the starting position.
4. Control the descent and maintain constant tension on the band throughout the movement.
5. Keep your head and shoulders firmly on the bench throughout the entire set.
6. Perform all repetitions with controlled, deliberate movements.

Tips

• Keep your upper arms stationary and perpendicular to the floor throughout the movement
• Lower the band slowly toward your forehead or behind your head to feel the full triceps stretch
• Fully extend your arms at the top to maximize triceps engagement and contraction
• Maintain constant band tension by not fully relaxing at the bottom of the movement
• Focus on the mind-muscle connection, feeling your triceps work with each rep