Build Insane Triceps by Doing Skull Crushers – Laz – Tymoff

build insane triceps by doing skull crushers - laz - tymoff


If you’re looking to build insane triceps, skull crushers are a must-have exercise in your workout routine. According to fitness expert Laz Tymoff, this exercise can significantly enhance tricep strength and muscle definition. In this guide, we’ll explore how to perform skull crushers correctly, the benefits they offer, and tips for integrating them into your fitness regimen.

Triceps Anatomy

Before diving into skull crushers, it’s essential to understand the anatomy of the triceps. The triceps brachii, commonly known as the triceps, is a three-headed muscle located on the back of your upper arm. Building insane triceps requires targeting all three heads: the long head, lateral head, and medial head. Skull crushers, as emphasized by Laz Tymoff, are particularly effective for engaging these muscle heads, ensuring balanced development and strength.

What Are Skull Crushers?

Skull crushers, also known as lying triceps extensions, are a weightlifting exercise that targets the triceps. This exercise involves lowering a weight, usually a barbell or dumbbells, towards the forehead or just behind the head, then extending the arms back to the starting position. Laz Tymoff advocates for this exercise due to its ability to isolate and intensively work the triceps, promoting muscle growth and strength.

Benefits of Skull Crushers

Building insane triceps with skull crushers offers numerous benefits:

  • Isolation of Triceps: Skull crushers effectively isolate the triceps, minimizing involvement from other muscles.
  • Increased Muscle Mass: Regularly performing skull crushers can lead to significant hypertrophy, or muscle growth, in the triceps.
  • Enhanced Arm Strength: By focusing on the triceps, skull crushers help improve overall arm strength and functionality.
  • Versatility: This exercise can be performed with various equipment, including barbells, dumbbells, and cables, providing versatility in your workouts.

Proper Form and Technique

To maximize the benefits of skull crushers and avoid injury, proper form and technique are crucial. Laz Tymoff provides a step-by-step guide to performing skull crushers:

  1. Set Up: Lie on a flat bench, holding a barbell or dumbbells with a pronated (overhand) grip.
  2. Position: Extend your arms straight up, keeping them perpendicular to the floor.
  3. Lower the Weight: Slowly bend your elbows to lower the weight towards your forehead or just behind your head.
  4. Extend Back Up: Press through your triceps to extend your arms back to the starting position.
  5. Repeat: Perform the desired number of repetitions, maintaining control throughout the movement.

Common Mistakes to Avoid

Avoiding common mistakes is essential for building insane triceps effectively:

  • Elbow Flare: Ensure your elbows remain stationary and close to your head throughout the exercise.
  • Excessive Weight: Start with a manageable weight to maintain proper form and prevent injury.
  • Incomplete Range of Motion: Lower the weight fully to engage the triceps completely, but avoid locking out your elbows at the top.

Variations of Skull Crushers

To keep your workouts diverse and continually challenge your muscles, consider these variations of skull crushers recommended by Laz Tymoff:

  • Incline Skull Crushers: Perform the exercise on an incline bench to target different angles of the triceps.
  • Dumbbell Skull Crushers: Use dumbbells instead of a barbell for increased range of motion and unilateral strength.
  • Cable Skull Crushers: Utilize a cable machine for constant tension throughout the movement.

Integrating Skull Crushers into Your Routine

Incorporating skull crushers into your workout routine is essential for building insane triceps. Laz Tymoff suggests the following approach:

  • Warm-Up: Begin with a proper warm-up to prepare your muscles and joints.
  • Workout Structure: Include skull crushers in your arm or upper body workout, typically after compound movements like bench presses or shoulder presses.
  • Frequency: Aim to perform skull crushers 1-2 times per week, allowing adequate recovery time between sessions.

Combining Skull Crushers with Other Tricep Exercises

For well-rounded tricep development, combine skull crushers with other effective tricep exercises:

  • Tricep Dips: Utilize your body weight to target the triceps.
  • Close-Grip Bench Press: Engage the triceps while performing a compound movement.
  • Tricep Pushdowns: Use a cable machine to isolate the triceps with a different angle of resistance.

Nutrition and Recovery

Building insane triceps isn’t just about the exercises; nutrition and recovery play a vital role. Laz Tymoff emphasizes:

  • Protein Intake: Consume adequate protein to support muscle repair and growth.
  • Rest: Ensure you get enough sleep and allow muscle groups to recover between workouts.
  • Hydration: Stay hydrated to maintain optimal muscle function and recovery.

Tracking Progress and Adjustments

To continuously build insane triceps, track your progress and make necessary adjustments:

  • Progressive Overload: Gradually increase the weight or number of repetitions over time.
  • Variation: Periodically change your exercise routine to avoid plateaus.
  • Form Check: Regularly assess your form to ensure you’re performing skull crushers correctly.


Building insane triceps by doing skull crushers is a highly effective strategy endorsed by fitness expert Laz Tymoff. By understanding proper form, avoiding common mistakes, and incorporating variations, you can optimize your tricep workouts and achieve significant muscle growth. Remember to combine skull crushers with other tricep exercises, maintain proper nutrition, and allow for adequate recovery. With dedication and consistency, you’ll be well on your way to developing strong, defined triceps.


  1. What muscles do skull crushers primarily target? Skull crushers primarily target the triceps brachii, which consists of the long head, lateral head, and medial head.
  2. Can beginners perform skull crushers? Yes, beginners can perform skull crushers, but it’s essential to start with a manageable weight and focus on proper form to avoid injury.
  3. How often should I do skull crushers to see results? Performing skull crushers 1-2 times per week, along with other tricep exercises, can help you see significant results over time.
  4. What equipment do I need for skull crushers? Skull crushers can be performed with a barbell, dumbbells, or a cable machine, making them versatile and accessible for most gym-goers.
  5. Are skull crushers safe for people with elbow issues? If you have elbow issues, it’s important to consult with a medical professional or physical therapist before performing skull crushers. Modifications or alternative exercises may be necessary to prevent aggravating the condition.

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