‘Skull crusher’ the name itself got the ability to make people nervous about the exercise. But don’t worry, I have never seen anyone crushing their skull while doing this exercise. However, there is always a possibility of making that happen.

The skull crusher is my absolute favorite when the focus is to gain size and strength to the triceps, and it should be a staple in your training routine too. It’s an exercise that can be performed with the straight or EZ bar.

Triceps make up two third of the upper arm volume, and you can not trigger massive growth with light weighted isolation movements like dumbbell kickbacks. We are not here to demonize any particular exercise, but just like you need heavy free-weight squats to build massive legs, you will need an exercise that allows you to hammer the triceps with massive overload. 

However, skull crushers aren’t for everyone, and can be hard on the joints (wrist or elbow). Furthermore, doing the same exercise for long periods can decrease its potency and may cause a plateau. Making it essential to replace it with an alternative.

Having few viable alternatives makes sense when you can’t perform a skull crusher. This article will reveal ten potent exercises which got the capacity to replace the skull crusher.   

What Makes Skull Crusher Special?

Before discussing the best alternatives, it’s important to understand the perks of doing a skull crusher.

1. Monstrous triceps: The skull crusher is an isolation movement that hones in on the long head of the triceps. For those who don’t know, the long head comprises two third of the tricep mass. Meaning targeting the long head can produce serious gains.
2. Amount of overload:It’s a bilateral movement, and allows you to train with the heavier load.
3. Generates massive pushing force: Primary job of the tricep muscle is to help with elbow extension. Stronger triceps means improved lifting performance while the compound moves like bench presses or overhead presses.

Skull Crusher — Muscle Worked

The skull crusher is an isolation exercise that targets the meaty part of the posterior side of your upper arm.

Tricep (triceps brachii): It’s a group of three muscles: the long head, medial head, and short head. Elbow extension is the primary job of the triceps brachii, and all three heads work in conjunction to help straighten the arm. Although the skull crusher works on all three tricep heads, it emphasizes the long head more… 

What Makes a Great Skull Crusher Alternative?

Knowing what to look for in an alternative makes you self-reliant in designing your own training program. The skull crusher is considered a classic exercise to hone in on the long-head tricep, which is also the biggest and strongest tricep muscle.

So how to optimize the long head activation?

All three tricep heads have the same insertion point, i.e., the olecranon, at the base of the ulna bone. However, they have a separate origins.

The long head origins from the scapula and comes down to the base of the triceps. Without making things complicated, let’s understand this in straightforward terms —If you want to focus on the long head, then you must create enough tension on the muscle by bringing the elbows forward or overhead.

Bringing the elbows forward or overhead maximizes the long head stretch and helps you focus more on it.

What about the exercises that keep the elbows back i.e. dips? The long head is the biggest and strongest tricep muscle, and it will be involved if you overload the triceps. Tricep dip is a compound movement that will require long-head recruitment.     

 The successor of the skull crusher should offer the following benefits: 

• Excellent scalability to load the muscles with heavier payload.
• Ability to target the long-head triceps. 

10 Skull Crusher Alternative

If you can not perform the skull crusher for any reason, here are the top alternatives to choose from.

1. Dumbbell Skull Crusher

Do you experience elbow or wrist pain during barbell skull crusher? Probably, you should try the dumbbell version.

The movement pattern of the dumbbell skull crusher is exactly the same as the barbell version. However, the weight distribution and the gripping pattern make the difference.

Holding the dumbbells in a neutral grip may reduce the stress on joints. Furthermore, both arms will work equally hard to extend the arms, thus correcting the strength imbalances. 

What is it good for?

Using a neutral grip feels much more comfortable on the elbows and the wrist. Furthermore, choosing dumbbells over barbell allows a greater range of motion and enhance the stretch of your triceps for development. 

Steps:

1. Lie on the bench with a dumbbell in each hand.
2. Extend your arms overhead so the dumbbells are directly above your chest and your palms facing each other.
3. Retract your shoulder blades and drive your feet into the floor.
4. Bend your elbows to bring the dumbbells toward your forehead. Keeping the upper arms stationary.
5. Pause for a movement before extending your arms back into the starting position. 
6. Repeat for the desired number of reps.

Pro tip:

• I love to perform this exercise on the floor as it limits the range of motion and does not stretch the muscle to its extended range. 
• Maintain complete control over the eccentric portion.

2. Resistance Band Skull Crusher

A resistance band skull crusher can be used as an excellent alternative if you are experiencing elbow pain or don’t have access to the weights.

The ‘variable resistance’ of the band decreases the resistance as you bend your elbows and increases the resistance as you extend the elbows. This variable resistance rehabilitates and strengthens the joints for heavier training. 

What is it good for?

The resistance band skull crusher reduces joint stress and helps you strengthen the lockout strength. It is also a great exercise to add volume to the workout.

Steps:

1. Begin by anchoring the resistance band just below the bench.
2. Lie on the bench, holding the band handles in each hand.
3. Extend your arms overhead so the hands are directly above your chest and palms facing the ceiling.
4. Retract your shoulder blades and drive your feet into the floor.
5. Bend your elbows to bring the handles toward your forehead. Keeping the upper arms stationary.
6. Exhale and extend your arms back into the starting position.
7. Repeat for the desired reps. 

Pro tip:

• Don’t confine yourself to the rep range of 10-12. You are allowed to perform high-rep sets.
• Choose the band according to your strength.
• The band will improve muscle definition, but you might want to pair it with bodyweight diamond push-ups for growth. 

3. Triceps Dip

Tricep dip is one of the greatest exercises you can perform for monstrous tricep gains.

Don’t get confused between the tricep dips and the chest dips. Tricep dips are performed with the upright torso, elbows tucked in, and feet under you. On the other hand, chest dips are performed by leaning forward, elbows flared out, and feet behind you.

What is it good for?

Tricep dip is an excellent compound move that trains the triceps with the necessary overload. You can always increase the resistance by wearing a dip belt.

Furthermore, dips also improve the individual’s ability to benchpress.

Steps:

1. Grip the parallel bar at a close grip.
2. Gently jump off the ground to fully extend your arms and to reach the starting position.
3. Keep the torso tight and upright (as you are trying to emphasize the triceps).
4. Bend your elbows to lower yourself down until your triceps gets parallel to the floor.
5. Press hard to drive yourself up to get into the starting position.

Pro tip:

• Keep the tempo slow and controlled.

4. Close Grip Bench Press

Don’t confuse close grip bench press as a chest-building exercise. Grabbing the barbell with a close grip and keeping elbows close together starts to engage the triceps more.

Mastering a close grip bench press will allow you to train your triceps with heavy load and improve power generation. 

What is it good for?

Strength athletes regularly incorporate this variation to strengthen the triceps, allowing them to overload the triceps to reach their ‘mass potential’.

Incorporating the close grip bench press also improves your ability to bench press as the triceps work as a secondary muscle while you bench press. 

Steps:

1. Lie down on the bench with your feet flat on the floor.
2. Grab the barbell with an overhand grip and hands shoulder-width apart.
3. Retract the shoulder blades and bring your chest up to get into the pressing position.
4. Press the bar up to get the arms fully extended.
5. Lower the bar towards the chest.
6. Exhale and extend your arms back into the starting position. 
7. Repeat for the desired number of reps. 

Pro tip:

• Keep the elbows close to the torso.
• Do not try to touch the bar to the chest. Lower the bar until your upper arms get parallel to the floor.

5. Floor Press

It’s just a close grip bench press version performed lying on the floor. This variation helps you overcome the drawback of a close-grip bench press.

What is it good for?

Many lifters have a tendency to bring the barbell very close to the chest, which increases the stress on the shoulders.The floor press restricts the range of motion and allows you to work on the tricep extension and elbow lockout.   

Steps:

1. Lie down on the floor with your knee bent and feet flat.
2. Grab the barbell with an overhand grip and hands shoulder-width apart.
3. Retract the shoulder blades and press the bar up to get your arms fully extended.
4. Lower the bar until the back of your arm touches the floor.
5. Exhale and press back to extend your arms back into the starting position. 
6. Repeat for the desired number of reps. 

Pro tip:

• Keep the elbows close to the torso.
• You must have a spotter ready to catch the bar once you are done.

6. Diamond Push Up

Don’t have access to weights, band, or the dip bar? No worries, you still have an option left. Diamond push up is an excellent bodyweight movement that strengthens the triceps.

It’s a bodyweight movement that mimics the close-grip bench press. 

What is it good for?

It is a very versatile movement that requires no external piece of equipment. It’s just you and your body weight.

Steps:

1. Start in a high plank position with your hands directly under your shoulders and join both hands’ thumb and index fingers.
2. Bend your elbows and lower your body down towards the floor. Keep the elbows close to the torso.
3. Once your chest touches the floor, push yourself back up to the starting position by extending your arms.
4. Repeat for the desired number of reps.

Pro tip:

• It’s okay if you don’t want to join the thumb and index fingers. You can keep the palms straight.
• Keep the tempo slow and controlled.

7. Dumbbell Overhead Tricep Extension

Overhead tricep extension is a beginner-friendly tricep exercise that emphasizes the long head tricep. It’s performed with a single dumbbell with the torso upright to the floor.

Overhead tricep extension is a great exercise to learn the proper tricep extension technique and gain fundamental strength. 

What is it good for?

While the skull crusher requires substantial experience with weight training, the dumbbell overhead tricep extension is a beginner-friendly version that is easy to perform. Apart from the tricep strength, it also improves shoulder mobility and pushing strength.

Keeping the elbows overhead enables you to emphasize more on the long-head triceps.

Steps:

1. Grab a dumbbell using both hands and stand up tall with your feet hip-width apart.
2. Bring the dumbbell overhead by holding it from one end. With arms fully extended.
3. Bend your elbows and bring the dumbbell behind the back of your head.
4. Contract your triceps to bring the dumbbell back up with your arms extended.
5. Repeat for the desired number of reps. 

Pro tip:

• Avoid shallow range of motion.
• Do not let the elbows flare out. Elbows should be pointing up.

8. Cable Machine Overhead Tricep Extension

Cable machines are very stable workout platform that allows scalability and a beginner-friendly training environment.

What is it good for?

Cable machines allow you to train around the injuries and provide excellent stability. Furthermore, cable machines enable you to perform the drop sets with ease.

Steps:

1. Set the cable machine at a low point and attach the rope handle to the pulley.
2. Grab the handles with both hands and bring them into the overhead position. With your arms fully extended and palms facing each other. 
3. Bend your elbows and bring the handles behind the back of your head. Elbows pointing forward.
4. Contract your triceps to extend the arms back into the overhead position.
5. Repeat for the desired number of reps. 

9. Dumbbell Tricep Kickback

Dumbbell tricep kickback is an accessory movement that is not meant to be performed heavily — it should be performed with lightweight so that you can focus on the muscle contraction. 

What is it good for?

Tricep kickback is a pure isolation exercise that helps you focus on the ‘squeeze’ and allows you to carve out well-defined horseshoe triceps.

Steps:

1. Grab a pair of lightweight dumbbells and stand with feet shoulder-width apart.
2. Hinge forward at your hips while keeping the core tight and the scapula retracted.
3. Lift your elbows slightly higher than the torso.
4. Moving only at the elbows, move the forearms back away to extend the arms fully. 
5. Pause at the peak contraction.
6. Without moving elbows, slowly lower the dumbbells back to the starting position.
7. Repeat for the desired reps.

Pro tip:

• You can make it a unilateral movement by working on one arm at a time.
• Focus on squeezing every contraction.
• Try to avoid cheat reps.

10. JM Press

The exercise is named after the elite lifter “JM Blakey”; he is also the creator of this exercise. This movement may look like a union of two famous exercises — close grip bench press and skull crusher.

What is it good for?

JM press is an accessory movement that enhances elbow lockout strength.

Steps:

1. Lie on the bench with your eyes directly beneath the barbell. Reach up and grab the barbell with a close overhand grip. Retract your shoulder blades and drive your feet into the floor.
2. Unrack the bar and hold it over your chest.
3. Bend your elbows to bring the barbell towards your neck and palms facing the ceiling.
4. Keep the elbows in front of the torso as you bring the barbell down.
5. Drive the bar back up by extending your arms.
6. Repeat for the desired reps.

Pro tip:

• You may experience elbow pain if you try to go heavy too soon; let your triceps and elbows get accustomed to the new exercise before you try to go heavy.

Wrapping Up

In general, the tricep makes two third of the arm volume, but having a beautiful horseshoe tricep is still a rare case… Reason? Rookie mistakes that we keep on making.

Including too many isolation movements is one mistake that blocks the triceps from reaching its true growth potential. Make sure you include heavy exercises like a skull crusher or its substitute to push through the limits and spur new growth.