View Full Version : skull crushers....
d-monster
11-03-07, 8:39 pm
nose breakers, skull bonkers however you guys call them i dont know, but i need to know if any of you know how to increase the weight for that excercise.
i've been working on 50 pounds for about a month now and everytime i try to get onto 55 i can barely squeez out 8 reps on the first rep. while for 50 i could go straight to 12 for 4 sets.
do any of you have any tips on increasing the weight for this exercise. im really getting tired of 50.
calcaneous
11-03-07, 8:44 pm
try changing the angle. Incline+decline, then throw in some cable skullcrushers.
How long have you been doing them, have you been changing your routine?
Well stop using 50 for all of your sets, and use 55 for your first two sets or so. If you can hit 8 with it, what's the problem? Hit your 8 on your first set, then you could probably get 4-6 on your second set with it, and get a spotter to help you with some forced reps on that second set. Personally I saw phenominal results with negatives on these. Go a little lighter, like 40 for example, take about 4-5 seconds on the way down for each rep and up as fast as you can. Also, are you using a full ROM? The bar should pretty much tap your forehead every single rep (unless you choose to drop behind the head).
and eat more.
widdlewade44
11-03-07, 8:53 pm
try changing the angle. Incline+decline, then throw in some cable skullcrushers.
I would throw in close grip bench presses and weighed dips too.
Kevin
widdlewade44
I would throw in close grip bench presses and weighed dips too.
Kevin
widdlewade44
x2, also cable pressdowns and try doing them on the floor.
Peace
I would throw in close grip bench presses and weighed dips too.
Kevin
widdlewade44
These are the best exercises to add strength and size to the tricep. Do them and watch 'em grow...
spanish.iron
11-03-07, 9:53 pm
How long have you been doing them, have you been changing your routine?
Well stop using 50 for all of your sets, and use 55 for your first two sets or so. If you can hit 8 with it, what's the problem? Hit your 8 on your first set, then you could probably get 4-6 on your second set with it, and get a spotter to help you with some forced reps on that second set. Personally I saw phenominal results with negatives on these. Go a little lighter, like 40 for example, take about 4-5 seconds on the way down for each rep and up as fast as you can. Also, are you using a full ROM? The bar should pretty much tap your forehead every single rep (unless you choose to drop behind the head).
and eat more.
totally agree.. If you can hit 8 then just go with it. Your body will get stronger and get used to the 55 lbs... And then just keep on moving it up. Hell on your last set try 65 with a spotter. Even if you get 2 reps(make sure they're solid) those 2 reps will go a long way. I bet you if you go with that for a month, by the end of the month you'll be starting out with 60 and be able to get a couple reps with 75. Just keep the form solid because when you get into these low rep sets it's easy to tweak a muscle.
jeff00z28
11-03-07, 10:11 pm
one handed reverse grip cable pushdowns helped my skull crushers go way up. I went up too much tho and it started hurtin my elbows so i do the most i can do for 10 reps on skull crushers rather than lower rep, and do em every 2 weeks.
one handed reverse grip cable pushdowns helped my skull crushers go way up. I went up too much tho and it started hurtin my elbows so i do the most i can do for 10 reps on skull crushers rather than lower rep, and do em every 2 weeks.
IMO The most important part to getting your numbers up on a big lift are compounds. I see a lot of this one hand cable curl/extension stuff very often, with kids who I think need to stick to compounds first and foremost and build some size. Just saying
d-monster
Don't worry about hitting 55lbs for 12 reps. Hit them for 8 reps and then the next time you work them out hit them for 9 or more. Takes progression. Also, stretch your triceps as well and much sure your diet is in check with this.
I do mine rest pause with 80lbs. Got up to 24 reps. I stay in the 15-25 rep range so I will add another 5 lbs next time to mine.
DEADn
d-monster
Don't worry about hitting 55lbs for 12 reps. Hit them for 8 reps and then the next time you work them out hit them for 9 or more. Takes progression. Also, stretch your triceps as well and much sure your diet is in check with this.
I do mine rest pause with 80lbs. Got up to 24 reps. I stay in the 15-25 rep range so I will add another 5 lbs next time to mine.
DEADn
Ding ding ding... progress is the way to go. It's like the best advice I've heard for Pull ups.... if you can get 4, try the 5th one on failure until you finally get the 5th rep... then start in on the 6. Once you get 6, try 7... so on.
If your worried about strength stop doing 12 reps. If i was you i would grab the 60 and bust out 5 or 6 reps on the last set. Next week you might get 7 or 8, then the next week grab the 70's and see what you got. If you can do 4 sets of 12 with a given weight you need to up the weight. I cant think of any exercise that if i can get 12 reps on my first set with a given weight i could get 12 reps on the next set too.
change sets (4-12) . reps (3-5), weight (add 2 1/1s). angle (flat, incl, decl)
Skull crushers - to the fore head
French press - past your skull
mix things up
HardcoreB52
11-05-07, 12:10 pm
I agree with all of these great posts. One thing I know worked for me is laying off the exercise all together for a week or two. The dip and close grip bench is awesome for building strength. Another is doing the skull crusher movement on an incline bench; little awkward at first, but a great strength builder.
dude, the only way to grow is to go up in weight. Just because you can't get your desired 10 or w/e doesn't mean you can't use that weight. 8 is a very good number to hit. Heck, if I can get 3x8 on an exercise I'll go up the next week and shoot for 3x7-6. If you go to 60 and get 6-7 then the next week drop back to 55 and I promise you'll hit a set of 10 reps. Try it.
also are you getting enough rest. Only work out each muscle group 1 time per week. You have no idea how long it took me to get this drilled in to my head. I felt like a waist waiting that long to work out that muscle again but once i started doing it I shot up like a weed.
d-monster
11-06-07, 4:54 pm
also are you getting enough rest. Only work out each muscle group 1 time per week. You have no idea how long it took me to get this drilled in to my head. I felt like a waist waiting that long to work out that muscle again but once i started doing it I shot up like a weed.
yeah i know what you mean bro. i rest ea muscel group at least a whole week. but still it does feel like a waste, and ineffective. know what i mean?
d-monster
11-06-07, 4:57 pm
alright then. i'll get at it. thanks guys. i'll let you know how things go.
trubluegt
11-06-07, 8:26 pm
I had a problem similar to this. Like everyone has said, change things up. My problem was that I was doing my skull crushers as my final tricep exercise after I was completely spent (I have no idea why I got into the habit of doing these last). I switched to doing them as the very first tricep exercise I do and I went up 30 pounds over my previous weight on my final set. You didn't mention what your training routine was, but at what point you're doing the skull crushers could certainly have an effect on the weight you're putting up, I know it did for me. Just a thought.
What's your split? not full routine, just your bodypart split for the week
yeah i know what you mean bro. i rest ea muscel group at least a whole week. but still it does feel like a waste, and ineffective. know what i mean?
What's your split? not full routine, just your bodypart split for the week
jonsbsn
11-06-07, 11:13 pm
yeah i know what you mean bro. i rest ea muscel group at least a whole week. but still it does feel like a waste, and ineffective. know what i mean?
no, I don't know what you mean. It might "feel" like a waste but once you do it, it is anythign BUT ineffecive!
d-monster
11-11-07, 1:40 am
What's your split? not full routine, just your bodypart split for the week
monday- chest/back/shoulders
tuesday-off
wednesday-arms (tris/bis)
thursday-off
friday-legs (hams/quads/calves)
saturday-off
sunday-start over like monday