Include both or alternate between them. Overhead extensions for maximum stretch, skull crushers when you want heavier loading or shoulder-friendly positioning.
Skull crushers allow heavier loading with a horizontal pressing angle, while overhead extensions maximize long head stretch. Both effectively build the triceps long head.
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.
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.
| 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 |
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.
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.
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.
You prefer lying tricep exercises, find overhead positions uncomfortable, or want to load your triceps heavier.
You want maximum long head stretch and activation, prefer standing or seated exercises, or want to emphasize the stretched position.
You want complete tricep development. Alternate between them or use both in your program for variety.
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.
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.
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.
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.
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.
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.
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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