Band Lying Reverse Grip Pressdown Skull Crusher

Muscles worked

Setup

1. Anchor a resistance band to the base of a power rack or a low stable point.
2. Lie on your back on the floor or a flat bench with your head positioned near the anchor point.
3. Grasp the band with an underhand (reverse) grip, palms facing up toward your face, at shoulder-width.
4. Position your upper arms perpendicular to the floor or angled slightly back toward the anchor to create initial tension.

How to do it

1. Inhale and slowly lower your hands toward your forehead by bending only at the elbows, keeping your upper arms stationary.
2. Exhale as you drive your hands back up to the starting position by fully extending your arms.
3. Squeeze your triceps hard at the top of the movement for one second.
4. Maintain a controlled tempo of 2 seconds down and 2 seconds up.

Form checklist

• Keep your elbows tucked in and pointing straight ahead; do not let them flare out to the sides.
• Ensure the movement occurs only at the elbow joint; your shoulders should remain locked in place.
• Keep your wrists neutral and firm to avoid strain from the band's tension.
• Maintain constant tension on the band by not letting it go slack at the bottom of the rep.

Pro tips

• Focus on pushing through the pinky side of your palms to maximize the engagement of the lateral tricep head.
• Angle your upper arms slightly back (about 10-15 degrees) toward the anchor point to ensure the triceps are under tension even at full extension.

Make it harder

• Scoot your body further away from the anchor point to increase the baseline resistance of the band.
• Pause for 2 seconds at the peak contraction (full extension) to increase time under tension.

Frequently asked

What muscles does the band lying reverse grip pressdown skull crusher work?

The band lying reverse grip pressdown skull crusher primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the band lying reverse grip pressdown skull crusher?

The band lying reverse grip pressdown skull crusher uses resistance band.

Is the band lying reverse grip pressdown skull crusher good for beginners?

Yes. The band lying reverse grip pressdown skull crusher is a beginner-friendly movement and a strong foundation to build on.

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