Band Skull Crusher

Muscles worked

Setup

1. Loop a resistance band securely around the legs of the flat bench at the head-end or a low anchor point behind you.
2. Lie flat on the bench with your head near the anchor point and grasp the band with both hands using a neutral grip (palms facing each other).
3. Extend your arms straight up over your chest, ensuring there is slight tension in the band at the starting position.
4. Position your feet flat on the floor to stabilize your torso.

How to do it

1. Inhale as you slowly lower your hands toward your forehead by bending only at the elbows, keeping your upper arms perpendicular to the floor.
2. Lower the band until your forearms are just past parallel to the floor, maintaining a controlled 2-second eccentric phase.
3. Exhale as you contract your triceps to extend your arms back to the starting position, focusing on a powerful lockout.
4. Maintain a steady tempo, avoiding any pausing at the top to keep constant tension on the muscle.

Form checklist

• Keep your elbows tucked in and pointing toward your knees; do not let them flare out to the sides.
• Ensure your upper arms remain stationary throughout the entire movement; only the forearms should move.
• Keep your lower back pressed firmly against the bench and avoid arching your spine.
• Maintain a neutral wrist position to avoid unnecessary strain from the band's pull.

Pro tips

• To maximize long head activation, slightly angle your upper arms back toward your head (about 15 degrees) instead of keeping them perfectly vertical.
• Focus on 'squeezing' the triceps at the top of the movement to take full advantage of the band's peak resistance.

Make it harder

• Increase the resistance by using a thicker band or grabbing the band closer to the anchor point to increase pre-stretch tension.
• Incorporate a 2-second isometric hold at the bottom of the movement where the stretch is greatest.

Frequently asked

What muscles does the band skull crusher work?

The band skull crusher primarily targets the triceps, and also works the abs and lats as secondary muscles.

What equipment do you need for the band skull crusher?

The band skull crusher uses resistance band.

Is the band skull crusher good for beginners?

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

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Band Assisted DipIntermediate · triceps
• Band Incline Triceps ExtensionIntermediate · triceps