Suspension Skull Crusher

Instructions for proper form

1. Begin standing facing away from the anchor point of the suspension trainer, holding onto the handles with both hands at shoulder height. 2. Walk your feet forward, leaning back into the suspension straps while keeping your body straight from head to heels. 3. Position your elbows directly above your wrists and bent at about 90 degrees; this is your starting position. 4. Engage your core and keep your body straight as you extend your elbows and straighten your arms, allowing the suspension trainer to provide resistance. 5. Slowly bend your elbows to return to the starting position while controlling the movement. Repeat for the desired number of repetitions.

Common mistakes to avoid

Avoid letting your body sag or arch at the hips, as this can lead to lower back strain. Don’t use momentum to swing your body, focus on controlled movements instead. Ensure your elbows stay close to your head and do not flare out during the extension.

Benefits

Specific benefits of the exercise

The Suspension Skull Crusher specifically targets the triceps, leading to increased strength and definition in the upper arms. It also promotes stability and coordination through a compound movement in a standing position.

Expected results and timeframe

With consistent practice (2-3 times per week), users can expect to see noticeable increases in triceps strength and tone within 4-6 weeks..

Who this exercise is best for

This exercise is best for beginners looking to strengthen their triceps, as well as those interested in incorporating bodyweight resistance training into their routine.

Scientific studies supporting its effectiveness

Research shows that compound exercises like the Suspension Skull Crusher can promote greater activation of various muscle groups, enhancing overall muscle development compared to isolation exercises. Studies indicate improved strength gains when using suspension training equipment.

Variations

Beginner modifications

To make the exercise easier, perform it from a higher angle (less lean) or reduce the range of motion in the elbow extension. Another option is to perform the exercise with one foot on the ground for additional stability.

Advanced progressions

To increase the difficulty, try performing the exercise at a steeper angle (more lean) or add a slow tempo to increase time under tension. Consider incorporating a single-arm variation to challenge balance and stability further.

Integrations

Complementary exercises

Complementary exercises include push-ups, overhead triceps extensions, and triceps dips, which also target the triceps and surrounding muscles.

Super set recommendations

Consider supersetting the Suspension Skull Crusher with push-ups or shoulder presses for an effective upper body workout that targets multiple muscle groups.

Sample workout routines

An example routine could include: 3 sets of 10-15 reps of Suspension Skull Crushers, followed by 3 sets of 10-15 reps of push-ups, capped with 3 sets of 12-15 reps of triceps dips.

Exercise combinations

Combine the Suspension Skull Crusher with lat pulldowns and dumbbell bench presses for a comprehensive upper body workout focusing on both pulling and pushing movements.

Best time to do this exercise in your workout

The Suspension Skull Crusher is best performed during the strength training segment of your workout after a proper warm-up, typically after larger compound movements like bench presses or rows.