Muscles Worked
Learn more in the Triceps training guide →
Primary
Triceps
Highlighted muscles
Variation of Skull Crusher. This is a close variation of an exercise we cover in full — see the Skull Crusher guide for detailed form cues, mistakes and alternatives.
How To Perform
- 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.
Form Cues
- ✓ Focus on controlled movement throughout each rep.
- ✓ Maintain proper alignment and avoid compensating with other muscle groups.
- ✓ Breathe out during the exertion phase of the movement.
Common Mistakes
- ✗ Using too much weight before mastering the technique.
- ✗ Rushing through reps — prioritize control over speed.
- ✗ Not achieving full range of motion on each repetition.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Band Skull Crusher, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
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Where This Exercise Fits
FAQ
How many sets of Band Skull Crusher should I do?
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for triceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Band Skull Crusher target?
Band Skull Crusher primarily targets the Triceps.
Is Band Skull Crusher good for beginners?
Band Skull Crusher is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Band Skull Crusher, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.