Perfecting the Skull-crusher

For maximum Triceps development, there's a powerful Holy Threesome. We're talking Pushdowns, Dips and Skullcrushers. Pushdowns and Dips are common exercises, but there seem to be a shortage of people actually doing Skullcrushers. Everyone have done them, of course, but just like the deadlift, there always seem to be an excuse not to do them THIS particular session. Too bad, as it's an excellent movement - if done right, that is. If you're not getting the form right, you're robbing yourself of the better part of the effect, and might even end up hurting yourself. Whoa... Now, wasn't THAT original, huh? I should get some kind of reward for "Most obvious and Stoneage-like Advice of the Year", right beside the winners of "Oldest and most used Computer Joke" (The CD-ROM cupholder) and "Most Enchanting Public Speaker" (Dan Quayle).

All jest aside, the sad truth of the matter is that it's the same, ol' story - you have to keep good form to get 100% effect of your exercise. And avoid injuries. So, without any more introduction than that, let's go into depth about perfecting your tricep-blaster!

The starting position is lying on your back on a bench. Your head should be on the edge of the bench, so that the top of it is sort of pointing out, but without forcing you to flex your neck. Make sure that your lower back is flat to the pad. If you have short legs, you might have to place two plates under your feet to make sure you don't get an arched back. Have your knees wide apart, so that you feel a general sense of balance in your entire body.

Have your training partner hand you the Z-curl bar. Grab it as you find comfortable, which should be about 6-8 inches apart. You may choose to use normal or "monkey grip," i.e. thumbs on the same side as the rest of the fingers, but you better make sure that you won't drop it! If you do, let's say you'd experience the "Skullcrusher" in the wrong meaning of the word...
Hold the bar straight up with straight arms. Consciously tuck your scapulaes together and pull your shoulders down as far as possible (towards your waist). Keep the elbows fairly close together - between shoulder width and grip-width. Now you should have a balanced starting position.

As the descent starts, keep your upper-arms still while bending your elbows until the elbows are completely bent or until the bar touches your forehead. If you've trained biceps beforehand, you might be so pumped you're experiencing a physical stop (the pumped biceps) way before reaching the forehead. If so, make a note about shifting the order of muscles to train for next time.

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