Resistance Band Skullcrusher

Overview

Difficulty

Easy

Required equipment

• Fitness bands
• Bench

Main muscles

• Triceps: Three-headed arm muscle
  (Musculus triceps brachii)

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Training plans

Resistance Band Skullcrusher is a suitable substitute for similar exercises in or as a supplement to various training plans.

Resistance Band Skullcrusher: Basics and alternatives

Involved main muscle groups:
Resistance Band Skullcrusher

Band skull crushers are a triceps exercise done on a flat bench, with the band anchored low behind it. Lie back and straighten your elbows to raise your hands above you, keeping your upper arms raised as your forearms move.

The setup is similar to barbell skull crushers, with a band replacing the bar. Dumbbell skull crushers use separate weights that let each hand find a comfortable position. With the band, pay particular attention to the anchor and control the return toward your head.

Correct execution

The anchor behind the bench sets the band’s pulling direction. Once the bench and band line up, you can concentrate on moving your forearms while your upper arms stay steady.

Line up the bench with a secure low anchor behind its head end. Make sure the anchor holds when you pull and the band won’t rub on sharp edges or catch on the bench frame. Leave enough band length that you can straighten your arms and still stay in position.

Take the handles before lying back, then keep your feet planted and your head, upper back and butt on the bench. Raise your upper arms above your shoulders and bend your elbows to bring your hands beside or just behind your head. Your hands don’t need to touch your forehead. Choose a spacing that feels comfortable for your wrists.

Straighten your elbows while keeping your upper arms relatively still. Your hands move in an arc and finish above you, without being pushed toward your hips. Keep your grip firm and your wrists in line with your forearms as you bend your elbows and lower again.

Try a rep with light tension first to make sure the band clears your face. If it pulls one hand sideways, adjust the bench or band setup so both hands follow a similar path.

Video tutorial

Step-by-step instructions

Secure the band to a suitable low anchor behind the bench.

Test it with a gentle pull.

Take one end of the band in each hand, then lie back on the bench with your feet planted.

Raise your upper arms above your shoulders and bend your elbows, keeping the band clear of your face.

Straighten your elbows to move your hands up while your upper arms stay fairly steady.

Bend your elbows slowly and return your hands along the same comfortable path.

Release the band tension under control before sitting up or changing your grip.

Common mistakes

Don’t swing your whole upper arm back and forth, since that turns the exercise into more of a shoulder movement. Keep your upper arms in the same position and use a lighter band if you can’t straighten your elbows from there.

Keep your head on the bench as your hands come back, and control the return so the band never snaps them toward your face. If the anchor starts slipping, stop and reset the setup rather than rushing to finish the rep.

Pushing through your feet to slide away mid-repetition stretches the band by moving your whole body. Set the bench distance before starting and keep your back in place on the pad.