Band Skull Crusher
- Works
- Triceps
- Equipment
- Band
- Level
- Beginner
- Type
- Isolation
How to do it
Setup. 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.
- 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.
- 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.
Cues
- Upper arms vertical, elbows still.
- Bend at the elbow only.
- Extend to full lockout.
- Lower slow against the band.
Common mistakes
- Elbows flaring out.
- Shoulders moving the band.
Where to start
Sets2-3
Reps12-20
Rest45 s
Tempo2-0-1
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.