Hey everyone, I was reading the front page today and noticed a part written by John about how he does his ez-bar skullcrushers...I'm a little confused though.

Can anyone clarify a little what he's saying:


The ez-bar skullcrushers that I do are a little different than traditional skullcrushers. I lay on the floor with the ez-bar resting just behind my head. I bring the bar up to the fully extended position (but still behind my head) without moving my elbows, then slowly return the bar all the way back until it rests on the floor.


Laying on the floor with the bar behind my head, check.

The rest I'm confused on, what does he mean by bringing it up to the fully extended position? Just like a normal skullcrusher, upper arms perpendicular to the floor, raise forearms till they're almost perpendicular to keep tension on the triceps? Or something else completely?

It sounds like the way I'm already doing them (except I do it on a bench), bar goes behind the head to get more extension out of the triceps instead of stopping at the skull...just wanna make sure.

Thanks!

Tim

The main differences are:

1) I keep the bar behind my head throughout the entire movement. I stop just short of locking out at the top of the movement and keep tension on the triceps.

2) I let the bar briefly rest on the floor between each rep so that I have to break the plates off the ground each time.

:)

But in this case, at nearly full extension, are we talking about the arms being at about a 45 degree angle from the floor, rather than, as I think the OP is asking, 90 degrees? I think that's where the confusion is coming in.

But in this case, at nearly full extension, are we talking about the arms being at about a 45 degree angle from the floor, rather than, as I think the OP is asking, 90 degrees? I think that's where the confusion is coming in.
Sorry, just short of lock out at 90 degrees.

I agree with just short of 90* from the floor would be right. If one were to go to 90*, gravity drives straight down through the ulna, humorous and shoulder joint, and takes the tension off the tricep at the top of the range of motion.

I have to be really careful with these. They give me lateral epicondylitis (elbow pain and inflammation). I have to stick to kick backs and push down extensions...

And, in my experience, people who are prone to impingement syndromes can exacerbate their issues with this exercise. (These people would know it)

Great question, though...

Dr. Jen

Dr.J......and that's why I made a post a while back about "Smith Tricep Blasters"...which I found hit the triceps in a way that does not aggravate the elbow.

But I was almost laughed off the block for it.....:)

Haven't tried John's style yet....guess i'll go dust off the E-Z baR..

This video may help. This is basically the same movement. I also recommend the smaller plates (25s work well for me), because that allows the bar to drop lower before the plates hit the floor (bigger ROM).

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JOHN: Here's another spin on them. This is sort of a rolling extension (which, BTW, is on that Defranco DVD; I don't know if I'm "allowed" to cut out a clip though). But this guy rests the DBs on the floor with this one too.

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I have to be really careful with these. They give me lateral epicondylitis (elbow pain and inflammation). I have to stick to kick backs and push down extensions...

Sigh. That was my first thought. Stupid rickety young old man body...

Seems like the elbow thing is a more common problem than we think for people who do certain types of Tricep extensions in the form of Skullcrushers etc.etc.

I've read several Pro BB'er bios where this move aggravates their elbows so they don't do them. On the other hand there's lots of people who have no problem at all.

So if your elbow is aggravated by this move, your not going to "get used to it" if you keep doing it? It feels like skull crushers work a different part of my tricep than dips. What else can I do that would work the same muscles as skull crushers without the elbow pain?

Doublequeso...the thing about most of these Tricep ex's variations is the way they hit the Triceps in relation to the position of the elbow.

Example:- Dip:- here the arm is parallel to the body at start. At the bottom of the movement the upper arm has moved behind the torso so there is no significant stretch on the Tricep.

compared with:-

Overhead Db or Bar Triceps extension:- here you start with the upper arms almost vertical over your body. When you perform the movement you are asking the Triceps to respond from a position which maximizes stretch and other assist muscles do not come into play so much compared to the Dip.

A Decline E-Z bar or BB press Tri extension puts constant load on the Tri's throughout the set as well as assist from Pecs,Delts,Lats etc.
Whereas the same done on a Flat bench is not as intense because the nearer you get to the top vertical position the less the load is stressing the Tri's

A Decline E-Z bar or BB extension where you let the bar rest momentarily on the floor changes the dynamics a bit more. Because now you have to break the load from the floor on each rep.

If your elbow is aggravated on a regular basis by some of these moves maybe they are not for you.

The dynamic of a Tricep Kickback is completely different to the standard garden-variety Skullcrusher.

While many people poo-poo it, it does work all three heads of the Tri and so do Dips when performed correctly.

Now even on the Dip there are those people who develop issues when they go deep, with elbows or shoulders. This does not meean they can't do Dips. They just have to watch how deep they go.

Many of these Tri extensions tend to work the outer head of the Tri which is the one that gives you that nice horseshoe shape and is deemed desirable by BB'ers for cosmetic reasons.

Even on a Standing Triceps Pressdown you can change the dynamics to some extent depending on whether you are using a straightbar, angled bar,vertical grip, horizontal grip, palms up or palms down, or two rope handles with a vertical grip.

From personal experience I've found the moves that aggravate the least are:-

Tri-Kickbacks
Straight arm Pullovers
Smith Tri-blasters
Dips
Standing Tri Cable Pressdowns..closegrip with straight bar.

Frequently I'll use these moves if my elbows are already blasted from bench etc. or overhead pressing etc.

But I use other Tri moves too.

The Dip works all three heads.

I compare skullcrushers to the Leg Extension. Both movements are similar in nature.

While the Leg extension is a nice Quad developer, you get better overall results with the Squat because it 's a compo move.

While the Skullcrusher is a nice Tri isolation ex basically, you get better overall results with a compo move such as bench or vertical grip machine press IMO using different hand widths and elbow tuck positions.

Coolness. Thanks for the info, HevyMetal!