Are you looking for a new and effective way to target your triceps?
The ez bar skull crusher is a great exercise to build muscle mass and strength in the triceps muscles. This exercise can be performed with an EZ bar, which is a specialized weightlifting bar with angled grips, or by using dumbbells.
Learning how to do this exercise properly will help you achieve the best results.
What is EZ Bar Skull Crusher?
The EZ Bar Skull Crusher is an effective way to target the triceps muscles, which are located on the back of your upper arms. This exercise is performed by lying flat on a bench while holding an EZ Bar with angled grips, or two dumbbells.
The arms are then bent at the elbow and the bar or dumbbells lowered towards the head until they reach about eye level. The arms are then extended back up to the starting position.
Benefits
The EZ Bar Skull Crusher can provide many benefits to those looking to build strength and muscle mass in the triceps. This exercise helps to develop the triceps muscles which are necessary for activities such as pushing or punching. Additionally, this exercise is beneficial in increasing overall upper body strength and power. The additional resistance provided by the added weight of the EZ bar or dumbbells also increases muscle growth.
Muscles Worked
Primary muscles worked during EZ Bar Skull Crusher
The primary muscles worked during the EZ Bar Skull Crusher are the triceps, located on the back of the upper arms. This exercise also works the shoulder muscles and core muscles to provide stability and balance during the exercise. Additionally, this exercise uses a compound movement which means that it involves multiple muscle groups working together. This helps to improve overall strength and muscle development in the arms, shoulders, and core.
Secondary muscles worked during EZ Bar Skull Crusher
The secondary muscles worked during the EZ Bar Skull Crusher are the biceps, located on the front of the upper arms. This exercise also engages other muscles in the body such as your back, chest and abs to provide stability and balance. Additionally, this exercise uses a compound movement which means that it involves multiple muscle groups working together. This helps to improve overall strength and muscle development throughout the body.
Proper form and technique
How to perform EZ Bar Skull Crusher correctly
To perform the EZ Bar Skull Crusher correctly, begin by lying down on a flat bench with your feet firmly planted on the floor. Grip the EZ bar or dumbbells with an overhand grip (palms facing forward) and position them at shoulder width apart. Next, bend your arms at the elbow and lower the weight towards your head until it reaches about eye level. Once you reach the bottom position, slowly extend your arms back to the starting position and repeat.
Safety precautions
It is important to take safety precautions while performing the EZ Bar Skull Crusher. Before beginning, be sure to warm up properly with light stretching and a few practice reps with lighter weights. Additionally, be sure to use proper form and technique to ensure that you are targeting the correct muscles and avoiding injury. Make sure that you maintain control of the weight throughout the exercise and don’t allow it to drop or bounce off of your head. Lastly, be sure to use a weight that is appropriate for your fitness level and avoid overtraining by taking breaks between sets.
Variations of EZ Bar Skull Crusher
There are several variations of the EZ Bar Skull Crusher which can be used to make the exercise more challenging or to target specific muscles differently. One variation is to perform the exercise seated on an incline bench instead of lying flat. This changes the angle and increases the range of motion, making it more difficult. Other variations include using one dumbbell instead of two or changing your grip position (underhand or close grip). Additionally, you can perform the exercise on a stability ball for an extra challenge.
Programming and sets/reps
The EZ Bar Skull Crusher can be incorporated into your routine by performing 3-4 sets of 8-12 reps with a weight that is appropriate for your fitness level. It is important to use proper form and technique throughout the exercise to ensure that you are targeting the correct muscles and avoiding injury. Additionally, it is important to rest for 60 seconds between sets in order to allow your muscles time to recover. This exercise can be performed 2-3 times per week as part of an upper body or full body routine.
Number of sets and reps to do for optimal results
For optimal results, it is recommended to perform 3-4 sets of 8-12 reps of the EZ Bar Skull Crusher. Be sure to use a weight that is appropriate for your fitness level and maintain proper form throughout the entire exercise. Additionally, it is important to rest for 60 seconds between sets in order to allow your muscles time to recover. This will help ensure that you are getting the most out of each set and allow you to achieve optimal results.
Common mistakes to avoid
There are several common mistakes that people make while performing the EZ Bar Skull Crusher. One mistake is using too much weight, which can increase your risk of injury and decrease the effectiveness of your exercise. Additionally, people often use bad form or momentum to lift the weight, rather than focusing on isolating the target muscle group. It is also important to maintain control of the weight throughout the exercise and not allow it to drop or bounce off of your head. Lastly, be sure to use a weight that is appropriate for your fitness level and avoid overtraining by taking breaks between sets.
Conclusion
The EZ Bar Skull Crusher is an effective exercise that is great for targeting the triceps muscles and improving upper body strength. It also helps to improve stability, balance, and coordination. Additionally, this exercise can help to increase muscular endurance and reduce the risk of injury while lifting heavier weights. It is important to maintain proper form and use a weight that is appropriate for your fitness level in order to maximize the benefits of this exercise and avoid injury.
For those interested in incorporating the EZ Bar Skull Crusher into their workout routine, it is important to use proper form and technique throughout the exercise and select a weight that is appropriate for your fitness level. Additionally, be sure to rest for 60 seconds between sets in order to allow your muscles time to recover. It is recommended to perform 3-4 sets of 8-12 reps of this exercise 2-3 times per week as part of an upper body or full body routine.
