ALEX I watch so many TH-cam videos on fitness for years - these video tutorials you have been putting out are top of the absolute best and most helpful I’ve ever seen thank you
so crazy to see you evolve from Alpha Destiny over the years Alex, stopped working out for 3 years over the pandemic but glad to see youre still killing these, helping me get back into my routine with ease. Bless up!
By far the best cue for me was to keep the upper arms angled back, and to never go all the way up, to where the arms are vertical. Just this one minor change completely got rid of my elbow pain, plus it places much better, constant tension on the triceps.
@@user-he4ef9br7zyeah, you’ll have to decrease the weight or reps a bit, but getting more out of less weight is always a good thing, especially on isolation exercises like this where the weight you lift really shouldn’t matter.
Dude, my personal trainer had me try decline bench, easy bar, school crushers and they are like my favorite tricep exercise now. It’s like the best tricep exercise for me. I cannot tell you why. They just work really well for me.
Best tip I ever got was from an old Bugenhaden video. He said try DECLINE skullcrushers, and it’s been sooo helpful alleviating pressure off my shoulders and getting that nasty stretch and tension on the triceps
I have gained a lot of lifting wisdom from you .i only feel ny upper pecs on the smith machine i dont think anyone else broke it down like you did. This is another of your amazing techniqie breakdown vidoes that is appreciated . Thank you sir
Ah so tilt elbows back to prevent elbow strain. And keep them spaced comfy. Thank you for this! Always been hearing that skullcrushers are bad for elbows.
Great vid'. I also love doing them on the declined ab' bench where you can lock your knees at the top whilst also being able to pile on the weight safely as the bar and plates rest on the ground.
Pushdowns before is probably the easiest and best solution ever. Sideways extensions also work for warming up the elbows. I do decline dumbbell extensions on day 1, and flat ez bar on day 2. 2:05 my cable is too long to do pushdowns on knees like you do. However I can do it if I sit on my heels (with max knee bend). Is it good or should I buy a shorter cable?
For skullcrushers, I generally end up stacking my elbows overtop of my shoulders each rep. I'm sure to REALLY control the eccentric as to get minimal stretch reflex, and then drive all the way back up to that stacked starting position. I find this slight pullover movement helps to actually fully lengthen and contract the triceps each rep. The key is, like you mentioned, a VERY controlled eccentric phase.
Yes brother dope ass video, that ez skull crusher explanation was quality, definitely going to implement them in my arm day tomorrow, because I have been struggling with skull crushers tbh. Thank you!
As i lower the weight i feel my neck muscles tense up and load. This means the tension is shared between my upper back, lats , and my elbows instead of just all into my elbows. This relieves a lot of the tension that builds up in my elbows.
Heavy sets with dumbells hammer grip is my fav variation for benchpress gains. For pump, straight bar standing behind the neck. For all heads, weighted dips 🤌🏽🤌🏽
Great video. Really easy for them to turn into pull over hybrids without you noticing if your not careful. Good to regularly video yourself side on to make sure that's not happening
I focus on breaking at the elbows while simultaneously moving them a fraction towards the hips. The weight follows a more vertical path and elbows feel great
First tip is very important. So many elbows have been permanently ruined because people don't talk about this enough. Same with close grip bench, always train cable extensions at the beginning of the session.
I rest the bar behind my head on the bench deadstop and i go till lockout 45° circa, super elbow friendly, it boggles my mind how nobody does them this way. Really good tricep stretch when i have my arms behind the head and really good pump.
You can also just use higher reps and more control on the eccentric and ramp up over time on skullcrushers to have pain free and resilient elbows. I started with very controlled 15s, I now keep my skullcrushers in the 5 to 10 rep range. Having done a plate for 10 on the barbell variant and 165lbs on the smith machine variant for 10 (to eye level and that's a plate and a 25lbs each side because smith bar is 25lbs) completely pain free even with that as the starting movement. In my opinion, shortened biased style pushdowns are best used as finishers for a bigger pump or to start with if your elbow pain is bad enough that even a weight you would use for 15 to 20 very controlled reps hurts your elbows on skullcrushers.
Just one note. I use dumbells and a neutral grip which maybe better for some people. I find using a bar very restrictive and limiting. I personally prefer dumbell skullcrushers
I'm 57 now, and I started lifting around age 15. For years now, I can no longer use a barbell or EZ-bar for skull crushers. Now, only dumbbells allow me to perform skull crushers without elbow discomfort/pain. What I've learned is that as one ages, one may need to modify or substitute movements.
I always do a triceps-pressing movement first and then a triceps-extension movement after. So for example, JM press and then skullcrushers, or dips and then overhead extensions. Keeps my elbows feeling good without compromising my strength on the heavy pressing movements, which are going to be the easiest to overload.
I had problems with my shoulder and elbows, but I once tried doing skullcrushers, letting my elbows go back, not stacking them. On a decline bench, I felt them for the first time.
I've really liked doing a stretched focused vbar pressdown as part of warming up my elbows. If you lean forward and fold your forearm against your biceps, you get a stretch that feels similar to a JM press (not quite as strong of a stretch though). I get a massive pump after a couple warmups of those. If that's not enough some light cable kickbacks will get the arms ballooned up. They'll almost cramp if I shove my elbow way behind my torso 😅 Fwiw, you can fold your forearm against your biceps for overhead cable extensions too. I've been experimenting a bit with executing them this way. Absolutely worthwhile to get pump first. I don't like trying to warmup overhead first... and JM first is also too stressful. My elbows have been much happier since following the John Meadows style warmup. Super helpful IMO 💪
I always do "neck crushers", more of a skull crusher/JM press hybrid. Gives more of an emphasis on stretch as opposed of peak contraction. For me it feels so much nicer on the elbows and always gives a crazy pump!
Do you have any tips for bicep tendon pain? My right arm hurts when doing curls with it. Would you recommend fast-paced band curls to strengthen the tendons? I know you recommend this for triceps to help with elbow pain.
Nothing gets my triceps sore like these. I do use a little bit of a pullover motion and go behind the head as well because the tricep attaches to the shoulder so that motion works the triceps also. My triceps are usually sore for several days after these.
I do these on a ~40/50° incline. The pre-stretch in the long head and the force curve have really been working for me and my triceps started blowing up when I added these in (even with relatively light weights).
Just started back doing them was in my 20s last I remember now at 56 I'm doing them again thanks to Ted arcidi who really made this move famous y'all remember mr.705 from the WWF eighties wrestling year that guy anyway they're paying off after all these years as my best Benchpress this year is 400 lbs so skull crushers definitely are a keeper exercise thanks for addressing this movement.
Finally seeing someone use 2 ropes for push downs. I see people constantly say use a long rope but most commercial gyms don’t have them. They do often have a 2 ropes. Or a SINGLE ARM PUSHDOWN. Sorry I had to put it in caps because it’s so ground breaking! 😂
An important thing alex missed out on: wrist position. Notice his wrists are EXTENDED/bent backwards. Do not keep your wrist straight, otherwise all the weight and tension goes to your shoulder joint
This has been my go to for accessories and my tris SUCKED after SL dips id do dual ropes then a JM Press or Skull crushers, my arms getting so meaty I keep getting comments from everyone at work
nice video alex, but i would like to ask, what if your shoulder hurts, gets weak after doing skullcrushers behind the head? if i position my humerus in a right angle my forearm will fall down i presume due to rotator cuffs/shoulder stabilisators getting extremely fatigued
I'll try it, but no matter what I do, behind the head, elbows flared, skull crushers kill my elbows. For whatever reason I don't have the same issue with smith machine Jm press, so I usually stick to that, but will give this another shot.
I use a straight bar, shoulder wide grip, keep my ellbows tucked in and lower it to my throat. That's why I call them deepthroats.😂 I also initiate the movement by breaking at the ellbows, moving them slightly towards the hips. So technically it's more like a Skull Crusher/JM Press Hybrid. For me those work great. I also prefer staying in the 15-20 rep range. I always had ellbow pain doing skull crushers. But not in the deepthroat variation with lighter weights. The stretch is insane and it helped to grow my triceps visibly within a few weeks. I learned this style from Dr. Mike at RP. If you want to look at it, I have video of Deepthroats on my channel.
I had elbow tendonitis so severe in the past I couldn't open a door knob without pain. It was following common rehab exercises in the arm-wrestling community that 100% healed my elbows when doctors, specialists and most physios (except one great physio I had) couldn't help much at all. And even I can do skull crushers without problems by following the advice in this video. So I think just about anyone can short of having an actual disability.
The production quality is top notch. Love the camera angles.
Thank you Ilyaan! I'm happy this style is being well received.
Behind the head feels amazing, the stretch is something else. Also with rings you can mimic them, the jm press can be done with rings too
Leon
@@LindormAceyo
Hell yeah I love both of those with rings
@@LeonGainsborough the ultimate collab
@@LeonGainsboroughyo
I really dislike bench skullcrushers, but doing them on the floor and starting from a deadstop is my favorite triceps exercise.
That's a Jimmy Kolb favorite!
Same here, also helps standardise the exercise for me. And the pump is unbelievable
Love doing those! 💪
Can you explain deadstop. Does that mean just holding over my head?
@@hopelessoptimist9860 it means stopping behind you on the floor
A classic tricep builder and you don't have to lift very heavy to get the benefits. Great one Alex.
ALEX I watch so many TH-cam videos on fitness for years - these video tutorials you have been putting out are top of the absolute best and most helpful I’ve ever seen thank you
so crazy to see you evolve from Alpha Destiny over the years Alex, stopped working out for 3 years over the pandemic but glad to see youre still killing these, helping me get back into my routine with ease. Bless up!
Dumbbell skullcrushers stopping behind the head has been a godsend for me lately.
Good video man!
Dumbbells will line you up well, can't go wrong with that version until you're maybe doing 60lbs per hand!
@@AlexLeonidas What's wrong with going over 60lbs per hand? The size of the dumbbell?
@@corenkoyep. You’d have to find a different brand that uses a denser metal.
@@corenkoI'd imagine if you're doing 60s you aren't watching this video
@@AMan-vs4vs I'm doing 40s but I'm just wondering what's the issue with going over 60s
Skullcrushers are my fav triceps exercise. IMO the best mass builder and for me also the best exercise to hit the long head
The progression potential alone makes them GODLY!
71 still compete in powerlifting competitions. Tried that today after bench, triceps are screaming no elbow pain, thanks.
first video of yours i've seen and I love that its straight to the topic, chill, no distracting music or anything
Gratitude for looking out for us. I thank you, and so do my elbows. 😅👌
The pullover to press is KING!!
An old school secret!!
Alex, I have just returned to watching your videos. You look amazing! Its like you never stop progressing. Super inspiring
These form breakdown videos are pure gold! Great video!
Been loving these deep dives and guides on exercises Alex. Keep it up!
the best thing about your videos, you cut the bull shit unlike most other channels
I'm a behind the neck extension enjoyer
Same the stretcb on ez bar french press is amazing
Gotta love the added long head gains!
Long head gains? I'm adding these to my routine ASAP.
@@axlrosestdon't. Decline kickbacks are by far the best tricep exercise.
By far the best cue for me was to keep the upper arms angled back, and to never go all the way up, to where the arms are vertical. Just this one minor change completely got rid of my elbow pain, plus it places much better, constant tension on the triceps.
This. People don't do this because it helps them ego lift on an already risky exercise.
@@user-he4ef9br7zyeah, you’ll have to decrease the weight or reps a bit, but getting more out of less weight is always a good thing, especially on isolation exercises like this where the weight you lift really shouldn’t matter.
Thank you so much Alex. This is exactly what I needed.
Floor JM press after warming up forearms/elbows with curls is absolutely elite
Just started doing skull crushers, great timing for this video. Also, these technique videos are great
Agreed! Skullcrushers feel WAY better after pushdowns. Same with overhead extensions 💪
Alex I'm so grateful for you to do all this amazing content, thank you so much!!!!
Dude, my personal trainer had me try decline bench, easy bar, school crushers and they are like my favorite tricep exercise now. It’s like the best tricep exercise for me. I cannot tell you why. They just work really well for me.
Love this stuff man
Love bringing you this content
Doing these near the end of the workout is gamechanger. Did this today and way less pain
Thank you very much for this video, King. I used to have chronic elbow tendonitis for a year and this definitely felt better.
Best tip I ever got was from an old Bugenhaden video. He said try DECLINE skullcrushers, and it’s been sooo helpful alleviating pressure off my shoulders and getting that nasty stretch and tension on the triceps
Loving these videos lately
I have gained a lot of lifting wisdom from you .i only feel ny upper pecs on the smith machine i dont think anyone else broke it down like you did.
This is another of your amazing techniqie breakdown vidoes that is appreciated . Thank you sir
Bro, these information is pure gold. Can u make a video for curls with inner elbow pain?
Perfect timing! Just before I was going to do them on rings! Thanks man for continuously providing quality content!
I'm liking these form guides, keep them up!
Ah so tilt elbows back to prevent elbow strain. And keep them spaced comfy. Thank you for this! Always been hearing that skullcrushers are bad for elbows.
Yeah. Just keeping the elbows angled back, so that your arms never go to a fully vertical position, completely got rid of my elbow pain.
Felt some weirdness the other day while doing these. Can't wait to try these tips next week! The neck off the bench is genius. Thx Alex
Great vid'. I also love doing them on the declined ab' bench where you can lock your knees at the top whilst also being able to pile on the weight safely as the bar and plates rest on the ground.
Good timing, just finished with skullcrushers
Hopefully done like this, let's gooooooooo
Pushdowns before is probably the easiest and best solution ever. Sideways extensions also work for warming up the elbows.
I do decline dumbbell extensions on day 1, and flat ez bar on day 2.
2:05 my cable is too long to do pushdowns on knees like you do. However I can do it if I sit on my heels (with max knee bend). Is it good or should I buy a shorter cable?
For skullcrushers, I generally end up stacking my elbows overtop of my shoulders each rep. I'm sure to REALLY control the eccentric as to get minimal stretch reflex, and then drive all the way back up to that stacked starting position. I find this slight pullover movement helps to actually fully lengthen and contract the triceps each rep. The key is, like you mentioned, a VERY controlled eccentric phase.
Yes brother dope ass video, that ez skull crusher explanation was quality, definitely going to implement them in my arm day tomorrow, because I have been struggling with skull crushers tbh. Thank you!
I love this series. I've learned a lot and already applied many of these tips!!
In depth tutorials like this are very helpful. Thank you Alex!
How does this man manage to always read my mind? Great video as always, Alex!
Thr medium grip was a HUGE game changer!
The unintentional asmr here is great
Right now, I doing Dumbell French Press and I'm loving the Pump and Soreness that exercise gives me. Can't wait to get up to 16inch arms.
Great stuff! Head positioning feels better for dumbells as well imo.
Excellent series! Thanks
Dumbbells were always my choice!
No pain whatsoever and you can even deadstop them on the bench and start from a dead point, very nice!
Hey Alex, thank you for this video. I have an off topic question, would you still recommend your old novice program for a beginner?
broooo your cut is going solid man
Dumbbell skullchrushers have been awesome for me: absolutely no restriction on joints movement, super deep ROM because no bar hitting the head.
Amazing video, always providing great info! Curious what song is playing in the background starting at around the 4 minute mark
As i lower the weight i feel my neck muscles tense up and load. This means the tension is shared between my upper back, lats , and my elbows instead of just all into my elbows. This relieves a lot of the tension that builds up in my elbows.
Heavy sets with dumbells hammer grip is my fav variation for benchpress gains. For pump, straight bar standing behind the neck. For all heads, weighted dips 🤌🏽🤌🏽
Great video. Really easy for them to turn into pull over hybrids without you noticing if your not careful. Good to regularly video yourself side on to make sure that's not happening
I focus on breaking at the elbows while simultaneously moving them a fraction towards the hips. The weight follows a more vertical path and elbows feel great
Sounds good. Whats the best for long head.
First tip is very important. So many elbows have been permanently ruined because people don't talk about this enough.
Same with close grip bench, always train cable extensions at the beginning of the session.
Doing them on a decline bench is a GREAT stretch and a REALLY GOOD pump
I rest the bar behind my head on the bench deadstop and i go till lockout 45° circa, super elbow friendly, it boggles my mind how nobody does them this way. Really good tricep stretch when i have my arms behind the head and really good pump.
That's a smart little hack!
I do them to throat, an idea from Dr. Mike, the stretch is awsome
Hi what is your pulley system that you use? Thanks in advance.
Man just got this video before going to the gym for my upper day where I do skullcrushers. Gonna implement what you said see how I feel.
You can also just use higher reps and more control on the eccentric and ramp up over time on skullcrushers to have pain free and resilient elbows. I started with very controlled 15s, I now keep my skullcrushers in the 5 to 10 rep range. Having done a plate for 10 on the barbell variant and 165lbs on the smith machine variant for 10 (to eye level and that's a plate and a 25lbs each side because smith bar is 25lbs) completely pain free even with that as the starting movement. In my opinion, shortened biased style pushdowns are best used as finishers for a bigger pump or to start with if your elbow pain is bad enough that even a weight you would use for 15 to 20 very controlled reps hurts your elbows on skullcrushers.
I love skull crushers and ring extensions for triceps! Btw did you buy a new barbell?
My favorite triceps exercise and 💯 percent agree with your tips. I prefer a 15/30 degree incline over flat, it's something people could try.
Are those your teres muscles or lats @ 3:50?
Just one note. I use dumbells and a neutral grip which maybe better for some people. I find using a bar very restrictive and limiting. I personally prefer dumbell skullcrushers
Definitely a smart option for those who have access to a swiss bar, and of course dumbbells are the safer bet.
I'm 57 now, and I started lifting around age 15. For years now, I can no longer use a barbell or EZ-bar for skull crushers. Now, only dumbbells allow me to perform skull crushers without elbow discomfort/pain. What I've learned is that as one ages, one may need to modify or substitute movements.
I always do a triceps-pressing movement first and then a triceps-extension movement after. So for example, JM press and then skullcrushers, or dips and then overhead extensions. Keeps my elbows feeling good without compromising my strength on the heavy pressing movements, which are going to be the easiest to overload.
I had problems with my shoulder and elbows, but I once tried doing skullcrushers, letting my elbows go back, not stacking them. On a decline bench, I felt them for the first time.
I've really liked doing a stretched focused vbar pressdown as part of warming up my elbows. If you lean forward and fold your forearm against your biceps, you get a stretch that feels similar to a JM press (not quite as strong of a stretch though). I get a massive pump after a couple warmups of those. If that's not enough some light cable kickbacks will get the arms ballooned up. They'll almost cramp if I shove my elbow way behind my torso 😅
Fwiw, you can fold your forearm against your biceps for overhead cable extensions too. I've been experimenting a bit with executing them this way. Absolutely worthwhile to get pump first. I don't like trying to warmup overhead first... and JM first is also too stressful. My elbows have been much happier since following the John Meadows style warmup. Super helpful IMO 💪
Skullcrusher + expander katana extension = wtf just happened my triceps are pumped AF
Behind the head rack pulls are great for your triceps! 👍
I always do "neck crushers", more of a skull crusher/JM press hybrid. Gives more of an emphasis on stretch as opposed of peak contraction.
For me it feels so much nicer on the elbows and always gives a crazy pump!
Great video! 🙏
I like to do the opposite for positions on the bench for Skullcrushers. I use bring the bar behind my head and use the bench pad to standardize my ROM
Alex, I train at home and I don't have access to cables, how should I warm-up?
I have a ajustable bench, a barbell and adjustable dumbbells.
very good video, high quality cinematography
Do you have any tips for bicep tendon pain? My right arm hurts when doing curls with it. Would you recommend fast-paced band curls to strengthen the tendons? I know you recommend this for triceps to help with elbow pain.
Did SC`s two days ago and still have some residual DOMS, it`ll make weighted dips later on today interesting.
Nothing gets my triceps sore like these. I do use a little bit of a pullover motion and go behind the head as well because the tricep attaches to the shoulder so that motion works the triceps also. My triceps are usually sore for several days after these.
If i already injured my elbows from these what to do?
I like the triceps extension machine, has been building up my triceps noticeably.
Would you still recommend splitting workouts into intensity and volume days?
I do these on a ~40/50° incline. The pre-stretch in the long head and the force curve have really been working for me and my triceps started blowing up when I added these in (even with relatively light weights).
Just started back doing them was in my 20s last I remember now at 56 I'm doing them again thanks to Ted arcidi who really made this move famous y'all remember mr.705 from the WWF eighties wrestling year that guy anyway they're paying off after all these years as my best Benchpress this year is 400 lbs so skull crushers definitely are a keeper exercise thanks for addressing this movement.
One thing that worked for me to get rid of the pain was skullcrushers with a long pause at the bottom of the movement.
Finally seeing someone use 2 ropes for push downs. I see people constantly say use a long rope but most commercial gyms don’t have them. They do often have a 2 ropes. Or a SINGLE ARM PUSHDOWN. Sorry I had to put it in caps because it’s so ground breaking! 😂
Tricep extensions on a straight bar or rings also give me an insane stretch and pump
An important thing alex missed out on: wrist position. Notice his wrists are EXTENDED/bent backwards. Do not keep your wrist straight, otherwise all the weight and tension goes to your shoulder joint
Alex, what about the incline version of skull crushers.I thought you would cover that in this video.
I don't find it changes much in terms of the elbows, and I prefer a decline angle over incline. Wanted to keep this video simple, on the normal way.
Thought it would focus on the lengthened aspect😅@@AlexLeonidas
Dr mike also recommends bringing the elbows forward at the start of the move back up too.
An intuitive tip that's difficult to explain, but just works!
This has been my go to for accessories and my tris SUCKED after SL dips id do dual ropes then a JM Press or Skull crushers, my arms getting so meaty I keep getting comments from everyone at work
nice video alex, but i would like to ask, what if your shoulder hurts, gets weak after doing skullcrushers behind the head? if i position my humerus in a right angle my forearm will fall down i presume due to rotator cuffs/shoulder stabilisators getting extremely fatigued
I'll try it, but no matter what I do, behind the head, elbows flared, skull crushers kill my elbows. For whatever reason I don't have the same issue with smith machine Jm press, so I usually stick to that, but will give this another shot.
So far been doing joe cockers dirty 30s and it’s made my triceps feel like they will explode every time and can easily implement them almost anywhere
I use tricep olympic bar instead, sth about it feels better, may be its my grip witdh? Idfk, it feels better
I use a straight bar, shoulder wide grip, keep my ellbows tucked in and lower it to my throat. That's why I call them deepthroats.😂
I also initiate the movement by breaking at the ellbows, moving them slightly towards the hips. So technically it's more like a Skull Crusher/JM Press Hybrid.
For me those work great. I also prefer staying in the 15-20 rep range. I always had ellbow pain doing skull crushers. But not in the deepthroat variation with lighter weights.
The stretch is insane and it helped to grow my triceps visibly within a few weeks.
I learned this style from Dr. Mike at RP. If you want to look at it, I have video of Deepthroats on my channel.
I had elbow tendonitis so severe in the past I couldn't open a door knob without pain. It was following common rehab exercises in the arm-wrestling community that 100% healed my elbows when doctors, specialists and most physios (except one great physio I had) couldn't help much at all. And even I can do skull crushers without problems by following the advice in this video. So I think just about anyone can short of having an actual disability.