How NOT to Get Big Triceps (SKULLCRUSHERS!!)

What’s up guys? Jeff Cavaliere, ATHLEANX.COM. Today we’re going to talk about how NOT to
do the Skullcrusher if you are trying to get bigger Triceps. And like we do here at ATHLEANX, we’re going
to put the Science behind the Strength but I want to keep it simple. Because I know a lot of guys out there, do
this exercise incorrectly. And we have to make sure that you’re doing
it right, so I want to break it down. Keep it really really simple and we’re going
to do that with just a couple stick figures, ok. So now we’re looking at the Skullcrusher,
we know we’re all familiar with the exercise, down here, build up bigger Triceps with a
easy curl bar, whatever we do. You’ve got a guy laying here on his back,
here’s his head, his arm goes straight up here, right. And then we’ve got the barbell, the dumbbell,
whatever he’s holding there, in his hand, and this is the finished position, ok. Stick figures, Dick and Jane right, we’re
going to call this one Dick, ok. So here’s Dick. Then we’ve got the other guy, this is hopefully
going to be You after this video is over. We’ve got You, laying here on the bench, here’s
your head and your arm’s going to be angled back that way, And then of course the bar is there and that’s
the finished position. Now if you move this barbell, dumbbell down
in an arc, what happens is this hits this guy in the Skull, the Nose, the Skullcrusher,
Nosebreaker. And this guy, it actually never comes close.
The arc goes back and forth back here. This is the one that’s right. See, you don’t
want to be a Dick when you’re doing your Tricep Extensions. Ok, you never want to train like a Dick. You
want to do this right. So what you do is, you position the bar or
the thing at an angle here so that we get better Tricep involvement. Because this is doing nothing. See putting the physics here back into what
we’re doing here, you always have to remember that, whatever the lever arm is, ok let me take
out a different marker here, the lever arm in the case of the Triceps in this exercise
is your Forearm. You never want the lever arm to be parallel
to the force that’s acting on the weight. And in this case gravity’s acting straight
down. So as you see here, this is coming straight
down, this is coming straight in line here, these are parallel. There’s no work being done by the muscle in
question when the two forces line up and are parallel to each other. You don’t want this, right, this is training
like a Dick. So what you want to do is, you want to make
sure that your arm here, even at the fully contracted position is not parallel but is
at an angle to the force of gravity. You’ve got an angle here, you’ve got an angle
like this, so you’ve actually got some work still being done in the fully contracted position. This isn’t doing anything. So I think the biggest problem here is the
name, we’re following the name of Skullcrushers and we’re following the name of Nosebreakers, both things that you don’t even want to come
close to doing. So if you watch me do this exercise here you’ll
see. I’ll do it improperly, I’ll train like a Dick. And then I’ll show you the right way to do
it, train like You, right here. So there you
have it guys, hopefully this little tutorial,
again keeping it simple, stick figures and all, will help you to understand how to do this
exercise properly, especially if you want to use it to build bigger Triceps. And if you have people that are telling you
to do this exercise this way, we know what they are guys, they’re Dicks, they’re training
like Dicks. We need you to start training like an Athlete,
alright. So guys, head to ATHLEANX.COM if you want
to train like an Athlete not a Dick, start training with the ATHLEANX Training System. I hope you guys found this helpful. If you
need me to draw more stick figures and cover some other exercises, I’ll show you how Not to train like our friend
here and how to start training like an Athlete. Just let me know below and I’ll make sure
I do more videos like this in the future. Alright guys, I’ll be back here again in just
a couple days.

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100 thoughts on “How NOT to Get Big Triceps (SKULLCRUSHERS!!)

  1. I call it the Lying French Press as it's a more accurate description. It's a little more of a 45% angle pushing outwards vs Seated French Press.

  2. Wish I had Jeff as coach on daily basis. Most gym these days I don't know what those trainers have learned, they even teached me to do skull crushers the wrong way. And since I have changed them to more of a triceps extension i didnt experience any elbow pain lately. I had to drop the weight alot but that's much better than having to deal with elbow pain.

  3. I always do these with dumbells. Just seems safer, plus I can control how hard my ascent is by gripping lower or higher.

  4. I want that you translate this vídeo to spanish i know that it's an old vídeo but it is important

  5. I love how he calls the guy doing it wrong dick symbolizing don't be the dickhead and do it wrong be you and do it right

  6. From someone whose been lifting for 5 years and embarrassed to say it, I’m glad I came across this. Can not believe I been doing it wrong smh

  7. I believe there is a genius in everything, and this guy right here, is a genius in human development and muscle growth

  8. For triceps though, when these are done right there is really no better tricep builder! Until you get tennis elbow from them. If you do get tennis elbow, straight bar preacher curls with high reps light weight will help..

  9. Can’t believe I was a such a dick at the gym for the past 2 years. Thank you, I don’t want to be a dick anymore

  10. I follow your videos and I believe all of your info that’s why it really bums me out that when I try doing this exercise this way my right shoulder flairs up and feels like I have to stop. Maybe I’m doing it wrong or something is wrong with that part of my shoulders I’ve been trying for a couple months

  11. I wouldn't say position 1 is doing nothing. I did 3 sets of 20lbs and I was sore for 3 days and buff

  12. Has anyone ever said you look like Christian Bale when you've got your pain face on (see 3:17)?! Very useful vid by the way, thanks!

  13. iv done both of these and when i do it the 'proper' way, it puts a lot of strain on my shoulders trying to keep weight up at an angle like that

  14. Wow I love this I really felt weird doing the skull crusher because it felt like I was doing nothing. Appreciate the tips now I can really feel my triceps working

  15. Something made me look for this exercise form YT, I have the ANATOMY of EXERCISE book by Pat Manocchia and it showing me the Dick way to do Tricep extensions.

  16. I actually moved my arm position a couple of weeks ago and I felt the difference. I moved it from over upper chest, to over my eyes. It's not quite as far back as shown here, but it did alter the arm angle to keep tension on the tris.

  17. Everytime I reintroduce Skull Crushers into my rotation, I re watch this video to make sure that I do them with the right form. And every time I watch this video it cracks me up. This might be the funniest video that Jeff has ever made. Except for the one where he's smearing carrot cake all over his face lol.

  18. The work done is actually zero in both cases. The force you apply to the bar is always 90 degrees relative to the displacement of the bar since it’s moving in an arc

  19. Thanks for this! I wanted to start adding skull crushers to my workout. I decided to double check how to do them. I figured you would have a video on the subject. Thanks again.

  20. Yeah…… I am going to trust a 4x Mr Olympia like Jay Cutler who suggests doing Skullcrushers instead of someone who has no accolades.

  21. Watched this years ago and still think about proper form of this exercise to this day , im always trying to make the starting point straight vertical for some reason then I remember this video 😎🔥

  22. I only found you a week ago jeff and already I love you 🤣🤣 just had to drop my weight but feeling it a head of a lot more, I am a dick no more!!

  23. I never get a single take away from any of these athlean videos. So much shit to scrub through to get to the point. What does he think about JM pressing?

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