When it comes to building bigger triceps, two exercises are always in the spotlight. Skull crushers and tricep pushdowns. Both are popular. Both are effective. But which one really packs on more size?
Let’s talk about each one. How they work. What muscles they hit. And which one might be better for your arm gains. Everyone wants bigger arms. But the truth is, most of your upper arm size comes from the triceps. So it makes sense to train them right.
What Are Skull Crushers?
Skull crushers, also called lying tricep extensions, are a classic free weight exercise. You usually perform them with an EZ bar or dumbbells. The movement is simple but powerful.
You lie flat on a bench. You hold the weight straight up. Then you bend your elbows and lower the weight towards your forehead. That’s where the name comes from. It sounds scary, but with good form, it’s totally safe.
This exercise stretches the triceps under tension. That long stretch helps activate the long head of the triceps. The long head is the biggest part of the tricep. So if you want thick, full arms, this move is important.
Muscles Worked During Skull Crushers
Skull crushers target all three heads of the triceps. But they hit the long head the hardest. This part of the tricep crosses the shoulder joint. That means when your arms are overhead or behind your body, the long head gets stretched and loaded.
When you lower the weight during skull crushers, your triceps fight the pull. That stretch under load can lead to serious muscle growth.
Secondary muscles like your forearms and grip also help stabilize. But the triceps do most of the work.
How to Perform Skull Crushers
Lie down on a flat or decline bench. Hold an EZ curl bar or dumbbells above your chest. Keep your elbows close and pointed up. Slowly bend your arms and lower the weight toward your head. Stop just before touching. Then press the weight back up.
Keep your upper arms still. Only your forearms should move. This keeps the pressure on the triceps.
Use a moderate weight to start. Go for 8 to 12 reps. Control the motion. Rushing can stress your elbows or cause injury.
What Are Tricep Pushdowns?
Tricep pushdowns are done using a cable machine. You can use a straight bar, rope, or even a V-handle. It’s one of the most common tricep moves in the gym. And for good reason.
You stand upright. You grip the handle attached to a high pulley. You tuck your elbows close to your body. Then you push the weight down until your arms are straight. You squeeze. Then return back up slowly.
This exercise is simple to learn. It gives your triceps a strong contraction. And since you can change the attachment, you can target the muscles from slightly different angles.
Muscles Worked During Pushdowns
Tricep pushdowns work all three heads of the triceps. But they emphasize the lateral and medial heads more. That’s because your arms stay close to your sides. The long head still gets worked. Just not as deeply as in overhead or stretched positions.
Pushdowns are great for shaping the outside of your arm. That outer sweep comes from the lateral head. Adding size and definition here makes your arms look wider.
The cable gives constant tension throughout the move. That’s something you don’t get from free weights.
How to Perform Tricep Pushdowns
Stand in front of the cable machine. Grab the handle or rope. Keep your elbows tucked in. Push the handle down until your arms are fully straight. Squeeze the triceps. Then let the weight come back up under control.
Avoid using your back or shoulders. Don’t swing. Focus on the triceps doing all the work.
Aim for 10 to 15 reps. Use good form. You don’t need super heavy weight to feel the burn.
Which One Builds More Size?
Now let’s compare the two. Skull crushers give you a deeper stretch and hit the long head hard. The long head is big. Training it well can lead to serious mass gains. So in terms of total size, skull crushers may have the edge.
But tricep pushdowns let you train with high volume and control. They’re easier on the joints. You can really pump the muscle with less risk of injury. Plus, you get that constant cable tension from start to finish.
So here’s the deal. If you want thick triceps and arm mass, skull crushers should be in your routine. But if you want shape, definition, and control, pushdowns are excellent.
And honestly, you don’t have to pick one. You can do both. Use skull crushers earlier in your workout when you’re fresh. Finish with pushdowns to really burn the muscle.
When to Do Skull Crushers
- At the start of your tricep session
- When you want to build the long head
- If you prefer free weights
- If you’re focused on gaining mass
This is a power move. It works well in the 8 to 12 rep range. You can do it with a bar or dumbbells. Just focus on that deep stretch.
When to Do Tricep Pushdowns
- Later in your workout as a finisher
- For high-rep pump work
- If your elbows are sensitive
- To isolate and define the triceps
Pushdowns are joint-friendly and versatile. You can change attachments and angles. You can also superset them with other arm exercises.
How to Combine Both for Bigger Arms
You don’t need to choose one over the other. You can use both in the same workout. For example:
- Skull Crushers – 4 sets of 10 reps
- Tricep Dips or Close-Grip Press – 3 sets of 8 reps
- Tricep Pushdowns – 3 sets of 12 to 15 reps
This combo hits your triceps from different angles. You get strength, stretch, and a great pump.
Training variety helps muscles grow. It also keeps your workouts fun. Just make sure your form stays clean. Don’t chase weight if your technique breaks.
Which Exercise Feels Better for You?
Some lifters feel skull crushers in their elbows. Others love the stretch. Some find pushdowns boring. Others love the pump. It really comes down to your body and your goals.
Try both. See which one gives you better results. Stick to good form. Track your reps, weight, and how you feel.
Don’t be afraid to rotate exercises every few weeks. That keeps your muscles guessing. And it helps avoid overuse injuries.
When you train your triceps right, your arms grow. It’s that simple. Mix compound lifts with isolation moves. Use different tools like cables and free weights. And most of all, stay consistent.
