Skull Crusher vs Overhead Tricep Extension: Which Is Better?
Include both or alternate between them. Overhead extensions for maximum stretch, skull crushers when you want heavier loading or shoulder-friendly positioning.
What's the difference between Skull Crusher and Overhead Tricep Extension?
Skull crushers allow heavier loading with a horizontal pressing angle, while overhead extensions maximize long head stretch. Both effectively build the triceps long head.
When to choose Skull Crusher
Choose skull crushers when you want to load the triceps heavier in a supine position, prefer lying movements, or find overhead positions uncomfortable for your shoulders. The horizontal angle allows more weight with less shoulder involvement.
When to choose Overhead Tricep Extension
Choose overhead tricep extensions when you want maximum long head stretch and activation, prefer standing or seated movements, or want to emphasize the stretched position for muscle growth.
How do Skull Crusher and Overhead Tricep Extension compare?
| Category | Skull Crusher | Overhead Tricep Extension |
|---|---|---|
| Body Position | Lying (supine) | Overhead (seated/standing) |
| Long Head Stretch | Moderate | Maximum |
| Loading Potential | Higher | Moderate |
| Shoulder Involvement | Lower | Higher |
| Equipment | Barbell/EZ bar + bench | Dumbbell/cable/EZ bar |
| Elbow Stress | Can be high | Moderate |
Body Position
Long Head Stretch
Loading Potential
Shoulder Involvement
Equipment
Elbow Stress
What muscles do Skull Crusher and Overhead Tricep Extension work?
Skull Crusher
Overhead Tricep Extension
When should you do Skull Crusher vs Overhead Tricep Extension?
Do Skull Crusher when:
Choose skull crushers when you want to load the triceps heavier in a supine position, prefer lying movements, or find overhead positions uncomfortable for your shoulders. The horizontal angle allows more weight with less shoulder involvement. For programming, Skull Crusher works well for 8-12 reps for muscle growth or 6-8 reps for strength development.
Do Overhead Tricep Extension when:
Choose overhead tricep extensions when you want maximum long head stretch and activation, prefer standing or seated movements, or want to emphasize the stretched position for muscle growth. For programming, Overhead Tricep Extension is typically performed for 10-15 reps for hypertrophy or 6-8 reps for strength.
Can you do Skull Crusher and Overhead Tricep Extension in the same workout?
Either can serve as your primary tricep isolation movement. For variety: overhead extensions one training block (3x10-12), skull crushers the next. If doing both in one session, start with overhead extensions (stretch emphasis) then skull crushers (heavier loading). Keep elbow position strict on both.
Who Should Pick Which?
Pick Skull Crusher if:
You prefer lying tricep exercises, find overhead positions uncomfortable, or want to load your triceps heavier.
Pick Overhead Tricep Extension if:
You want maximum long head stretch and activation, prefer standing or seated exercises, or want to emphasize the stretched position.
Use both if:
You want complete tricep development. Alternate between them or use both in your program for variety.
Frequently Asked Questions
Why are skull crushers called skull crushers?
The name comes from the fact that you lower the weight toward your forehead (skull). If you lose control, the weight could hit your head. Despite the scary name, they are safe when performed with proper weight and control.
Which is better for tricep size?
Both build tricep size effectively. Overhead extensions may have a slight edge due to the greater long head stretch, and research suggests stretched-position training enhances muscle growth. However, the difference is small; consistency matters more.
Can I do both in the same workout?
Yes, but it is often redundant. Both target the same muscle with similar intensity. Better to pick one and do it well, or use them on different training days. If doing both, overhead extensions first for stretch, skull crushers second.
Why do skull crushers hurt my elbows?
Elbow pain during skull crushers often comes from letting the upper arms drift back, excessive weight, or going too deep. Try keeping upper arms perpendicular to floor, reducing weight, or using an EZ bar for a more wrist-friendly grip.
Should skull crushers go to the forehead or behind the head?
Behind the head provides slightly more long head stretch. To the forehead is the traditional form and may feel more stable. Both work. Experiment to find what feels best for your joints and produces the best contraction.
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Skull crushers stretch the long head for more growth potential, while pushdowns are easier to perform and excellent for volume. Use both for complete tricep development.
Overhead extensions emphasize the long head through a full stretch, while pushdowns target the lateral head with better stability. Use both for complete tricep development.
Barbell squats build more total-body strength and functional fitness, while leg press allows heavier quad loading with less technical demand. Choose based on your goals and mobility.
Both squats and deadlifts are essential for complete strength development. Squats prioritize quads while deadlifts emphasize the posterior chain. Include both for optimal results.
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Get a Plan That Includes Both
Both Skull Crusher and Overhead Tricep Extension appear in our triceps training plans. MySetPlan programs the right exercises for your goals with proper sets, reps, and progressive overload.
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