No More Elbow Pain - Band-Resisted Skull Crushers
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A Better Way to Do Skull Crushers
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I rarely program skull crushers into my muscle building programs because most lifters have a problem with them ruining their elbows. I typically recommend performing extensions either with two dumbbells to allow for slight individual biomechanical adjustments through the extension pattern and allowing the lifter to utilize a neutral grip OR performing extensions with an Olympic plate with your hands around the outside of the plate. Both of these options provide a more comfortable exercise and won't beat up your elbows.
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Another option you have is progressively loading the extension at the top and using a light barbell to put some weight in the lifter's hands. By using a light EZ curl bar to give a slight angle to your grip and anchoring a band perpendicular to the extension pattern, you can allow the load to be lightest when the lifter's leverage is at its worst and strongest when the leverage improves.
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Here is the circuit where you can hit different angles without moving from a supine position; perform 10-20 reps with the extension finishing directly over the lifter's eyes, 10-20 reps with the extension finishing over the lifter's chin, and finally, 10-20 reps with a decline press toward the lifter's feet.
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Band-Resisted EZ Curl Prone Tricep Extensions
1A) Extension to Eyes, 10-20 reps
1B) Extension to Chin, 10-20 reps
1C) Decline Press to Feet, 10-20 reps
BONUS: 1D) Crush Grip DB Bench, 20 reps
Repeat 3-4x
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Try out this killer routine and let me know how it goes!
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