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Band Skull Crusher

The Band Skull Crusher primarily targets your Triceps. It requires band and is best suited to beginner lifters.

Beginner level · Equipment: Band · Isolation · Push

Primary muscles: Triceps

How to perform Band Skull Crusher

  1. Step 1. Secure a band to the base of a rack or the bench. Lay on the bench so that the band is lined up with your head.
  2. Step 2. Take hold of the band, raising your elbows so that the upper arm is perpendicular to the floor. With the elbow flexed, the band should be above your head. This will be your starting position.
  3. Step 3. Extend through the elbow to straighten your arm, keeping your upper arm in place. Pause at the top of the motion, and return to the starting position.

Frequently asked questions

Which specific muscles does the band skull crusher target?

This exercise primarily isolates the triceps brachii. The resistance band provides increasing tension throughout the range of motion, emphasizing the lockout phase of the movement.

How should I position my elbows during the movement?

Keep your elbows tucked in and pointing toward the ceiling throughout the set. Avoid letting them flare outward, as this shifts the load away from the triceps and onto the shoulders.

What is a common mistake to avoid when using bands for this exercise?

A frequent error is allowing the band to pull the hands back too quickly during the eccentric phase. Maintain a controlled tempo to ensure constant tension and prevent the joints from snapping back.

How can beginners adjust the difficulty of this exercise?

Beginners can easily modify resistance by changing their distance from the anchor point or using a lighter band. Focus on mastering the hinge motion at the elbow before increasing tension.

What is the recommended set and rep range for triceps isolation?

Perform 3 to 4 sets of 12 to 20 repetitions to maximize metabolic stress and muscle hypertrophy. Because bands offer variable resistance, higher volume is often more effective than low-rep power sets.

Sample sets & reps for Band Skull Crusher

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell
  • Body-Up — bodyweight

See all Triceps exercises →

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