Resistance Band Skull Crusher
Primary
Triceps
Secondary
Shoulders
Equipment
Resistance Band
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Resistance Band Skull Crusher is a isolation pushing movement that primarily targets your triceps. Use for home workouts or travel training.
Everything You Need to Know About the Resistance Band Skull Crusher
The Resistance Band Skull Crusher is a good for beginners exercise that targets your Triceps (long head). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for home workouts or travel training. This timing makes the most of your workout and helps you get better results. Who is this for? All levels training with resistance bands. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Resistance Band Skull Crusher
Primary
Secondary
Stabilizers
Resistance Band Skull Crusher form guide
- 1
Anchor band securely behind you at floor.
- 2
Lie on floor holding band handles overhead.
- 3
Start with arms extended toward ceiling.
- 4
Lower hands toward forehead by bending elbows.
- 5
Keep upper arms stationary during movement.
- 6
Extend elbows to return to start position.
What are the best tips for the Resistance Band Skull Crusher?
Band provides increasing resistance through range.
Great for home workouts without equipment.
Keep elbows pointed toward ceiling.
What are common Resistance Band Skull Crusher mistakes to avoid?
Letting elbows flare out wide.
Letting your elbows drift wide during the Resistance Band Skull Crusher shifts load onto your shoulder joint instead of your Triceps (long head). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Moving upper arms during the exercise.
During any pressing movement like the Resistance Band Skull Crusher, this mistake reduces how effectively your Triceps (long head) can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps (long head) driving the movement, something is off.
Using band with too much resistance.
Your foot position during the Resistance Band Skull Crusher determines how force transfers through your body. Keep your feet flat with weight distributed evenly — losing contact with the ground means you're losing power and stability.
Is the Resistance Band Skull Crusher right for you?
All levels training with resistance bands.
How to Program the Resistance Band Skull Crusher
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 45 seconds.
What are good alternatives to the Resistance Band Skull Crusher?
Skull Crusher
Band Pushdown
Band Overhead Extension
Other Variations
- Standing Band Skull Crusher
- Kneeling Band Skull Crusher
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Resistance Band Skull Crusher — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Ensure band is securely anchored.
- Check band for wear before use.