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Triceps · Intermediate

Band Skull Crusher

Triceps-focused pressing variation emphasizing controlled elbow extension.

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Band Skull Crusher demonstration

Exercise overview

Training details

Triceps

Equipment

Resistance Band

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Secure the band to a stable low anchor behind your head position and lie face up on the floor holding one end in each hand.
  2. 02Extend the arms above the shoulders, keep the upper arms angled toward the ceiling, wrists straight, and ribs down.
  3. 03Bend only the elbows to bring the hands toward the forehead or slightly behind the head.
  4. 04Contract the triceps to straighten the elbows without swinging the upper arms.
  5. 05Return slowly to the bent-elbow position under band tension and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand Overhead Single-Arm Triceps ExtensionRelated variationCable Triceps PushdownRelated variationBand Standing Triceps Extension

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell One-Arm Overhead Triceps ExtensionComparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteBanded Triceps PushdownComparable substituteDumbbell Row to Kickback

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