Band Skull Crusher
Band Skull Crusher is a resistance exercise – triceps elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles
- Exercise type
- Resistance exercise – triceps elbow extension
Exercise technique
- Attachment
Secure the band to the bench or rack base in line with your head.
- Lie down
Lie on a flat bench with feet planted and the anchor behind your head.
- Ends
Grip equal band lengths and position your upper arms perpendicular to the floor.
- Bottom start
Bend your elbows to place your hands above and behind your head without rubbing the band on your face.
- Extend
Exhale and straighten your elbows while keeping your upper arms still.
- Top pause
Straighten under control and briefly resist peak band tension.
- Bend back
Slowly return your hands toward your head and repeat without yielding to the anchor’s pull.
Key technique points
- Align the anchor with your head.
- Keep equal lengths at both ends.
- Keep your upper arms vertical.
- Keep the band away from your face.
- Bend your elbows slowly.
- Do not jar your joints into lockout.
Common mistakes
Weak anchor
Do not attach the band where it can slide in the pulling direction; verify the attachment before loading near your head.
Unequal ends
Do not work each hand with different band lengths; establish similar tension and elbow paths.
Lowering the upper arms forward
Do not move your arms toward your chest to lift your hands; keep movement at elbow extension.
Fast return overhead
Do not let the band pull your hands into your forehead; brake elbow flexion slowly.
Bridging through the lower back
Do not raise your hips and chest to overcome resistance; stabilize your torso against the bench.
Overly narrow elbows
Do not force your elbows together and constrain your wrist path; retain natural upper-arm spacing.
Frequently asked questions
Band Skull Crusher: why is “Weak anchor” a mistake?
Do not attach the band where it can slide in the pulling direction; verify the attachment before loading near your head.
Band Skull Crusher: why is “Unequal ends” a mistake?
Do not work each hand with different band lengths; establish similar tension and elbow paths.
Band Skull Crusher: why is “Lowering the upper arms forward” a mistake?
Do not move your arms toward your chest to lift your hands; keep movement at elbow extension.
Band Skull Crusher: why is “Fast return overhead” a mistake?
Do not let the band pull your hands into your forehead; brake elbow flexion slowly.
Band Skull Crusher: why is “Bridging through the lower back” a mistake?
Do not raise your hips and chest to overcome resistance; stabilize your torso against the bench.
Band Skull Crusher: why is “Overly narrow elbows” a mistake?
Do not force your elbows together and constrain your wrist path; retain natural upper-arm spacing.
What should I focus on when doing Band Skull Crusher?
Align the anchor with your head. Keep equal lengths at both ends. Keep your upper arms vertical. Keep the band away from your face. Bend your elbows slowly. Do not jar your joints into lockout.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.