Uncovering the Shocking Truth: Skullcrushers vs Close Grip Bench Press

The quest for bigger, stronger triceps is a common goal for many gym-goers. Two exercises that often come up in this pursuit are skullcrushers and close grip bench press. Both target the triceps, but they do so with different mechanics and emphasize different aspects of the muscle. This post delves into the nuances of each exercise, helping you determine which one is best suited for your individual goals.

Anatomy of the Triceps

Before diving into the exercises, let’s briefly understand the triceps muscle itself. Located at the back of your upper arm, the triceps brachii is responsible for extending the elbow joint. It’s actually comprised of three heads:

• Long Head: This head is the largest and originates from the shoulder blade. It plays a role in both elbow extension and shoulder extension.
• Lateral Head: This head originates from the upper humerus (upper arm bone).
• Medial Head: This head originates from the back of the humerus.

Understanding these heads helps us appreciate how different exercises target them with varying degrees of emphasis.

Skullcrushers: Targeting the Long Head

Skullcrushers, also known as lying triceps extensions, are a popular isolation exercise that primarily targets the long head of the triceps.

Advantages of Skullcrushers:

• Strong Long Head Activation: The movement’s arc and starting position emphasize the long head, making it a great exercise for building mass and strength in this area.
• Increased Range of Motion: The extended range of motion in skullcrushers provides a greater stretch to the triceps, which can enhance muscle growth.
• Versatility: Skullcrushers can be performed with various equipment, including dumbbells, barbells, and cables, offering flexibility in your training.

Disadvantages of Skullcrushers:

• Joint Stress: The movement can put stress on the elbows, especially if performed with heavy weight or incorrect form.
• Limited Weight: Due to the nature of the movement, it can be challenging to lift extremely heavy weights with skullcrushers.

Close Grip Bench Press: A Compound Movement for Triceps

Close-grip bench press is a compound exercise that engages multiple muscle groups, including the chest, shoulders, and triceps.

Advantages of Close Grip Bench Press:

• Increased Triceps Activation: The close grip position minimizes chest involvement and increases the emphasis on the triceps, particularly the medial head.
• Heavy Lifting: Allows for heavier weights, promoting strength and hypertrophy.
• Compound Movement: Engaging multiple muscle groups makes it a very efficient exercise for building overall upper body strength.

Disadvantages of Close Grip Bench Press:

• Less Long Head Activation: Compared to skullcrushers, close grip bench press involves less long head activation.
• Potential for Shoulder Injury: Incorrect form or excessive weight can strain the shoulder joint.

Choosing the Right Exercise for You

The best exercise for you depends on your individual goals and training experience.

• For those seeking to build a strong, defined long head: Skullcrushers are the superior choice.
• For those prioritizing overall triceps strength and mass: Close grip bench press is a great option.
• For beginners: Start with lighter weights and focus on proper form for both exercises.

Incorporating Both Exercises into Your Routine

You can also benefit from incorporating both skullcrushers and close grip bench press into your training regimen.

• Alternating Exercises: Switch between the two exercises each workout, providing a balanced triceps stimulus.
• Focusing on Different Aspects: Use skullcrushers for hypertrophy and close grip bench press for strength training.

Tips for Optimal Form

No matter which exercise you choose, proper form is paramount for maximizing results and preventing injuries.

• Skullcrushers:
• Grip: Use an overhand grip, slightly wider than shoulder-width apart.
• Lowering: Lower the weight slowly and controlled, keeping your elbows tucked in.
• Extension: Extend your arms fully, but avoid locking your elbows.
• Close Grip Bench Press:
• Grip: Use an overhand grip, slightly narrower than shoulder-width apart.
• Lowering: Lower the weight slowly and controlled, keeping your elbows slightly tucked in.
• Pressing: Press the weight back up, maintaining a slight bend in your elbows.

Beyond the Basics: Variations and Progressions

Once you’ve mastered the basic form, you can explore variations and progressions to challenge your triceps further.

• Skullcrushers:
• Cable Skullcrushers: Use a cable machine for added resistance and a different feel.
• Reverse-Grip Skullcrushers: Use an underhand grip for a slightly different emphasis.
• Close Grip Bench Press:
• Incline Close Grip Bench Press: Perform the exercise on an incline bench for more chest and front deltoid activation.
• Decline Close Grip Bench Press: Perform the exercise on a decline bench for more triceps activation.

Final Thoughts: Skullcrushers vs Close Grip Bench Press – Finding Your Triceps Formula

Both skullcrushers and close grip bench press are effective exercises for building strong, sculpted triceps. The best choice for you depends on your individual goals, experience, and preferences. Experiment with both exercises, listen to your body, and find the training formula that works best for you.

Answers to Your Most Common Questions

1. Which exercise is better for beginners?

For beginners, both exercises can be challenging. Start with lighter weights and focus on proper form. Skullcrushers may be slightly easier to learn initially due to the isolation nature of the movement.

2. Can I do both exercises in the same workout?

Yes, you can include both skullcrushers and close grip bench press in the same workout. Just ensure you allow sufficient rest between sets and prioritize proper form.

3. What are some common mistakes to avoid?

Common mistakes include using excessive weight, locking your elbows, and letting your elbows flare out. Focus on controlled movements and proper form to maximize results and minimize injury risk.

4. How often should I train my triceps?

Aim for 2-3 triceps training sessions per week, allowing for sufficient rest and recovery.

5. Can I use skullcrushers to target my biceps?

No, skullcrushers primarily target the triceps. For biceps training, focus on exercises like bicep curls and hammer curls.