How to Do Skull Crushers With Free Weights

Working out in the gym is all about generating good health and building your body. As you build your body, concentrate on all the muscle groups of your body to work and strengthen . The triceps muscle group is on the underside of the upper arm. It extends from the elbow up to the backside of your armpit. The skull crusher exercise is effective at working this group.

Things You'll Need

  • Set of free weights
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Instructions

    • 1

      Begin by sitting straight on a bench. Hold your back straight and lift your arms up even with your head and bend at the elbows so that your hands drop behind your head. Select a weight that you will be able to lift with both hands and have your partner place it in your hands so that you can hold either side of one end of the dumbbell.

    • 2

      Keep your back straight and don't lean forward. Lift the dumbbell straight up behind your head until you fully extend your arms and then lower it back down to the starting position. The key points to this exercise is concentrating on the controlled even movement to full arm extension, pausing at the top and then controlled and even lowering of the weight to the starting point. Do not hit your head on the upward or downward movement.

    • 3

      Repeat this movement 12 to 15 times. Rest for a few minutes and then perform another set of these lifts. Continue to work the same weight for a week before you attempt to move up in weight. Raise the weight five pounds at a time. It may take a few weeks at one weight before you are ready to advance the weight. Your goal should be to be able to perform three sets of 12 to 15 reps before moving up.