Primary
Triceps
Secondary
Shoulders
Equipment
Resistance Band
Difficulty
Beginner
Type
Push
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Band skull crushers replicate the lying tricep extension pattern using resistance bands for home or travel training. The ascending resistance curve means tension increases as you extend your elbows—the opposite of free weights where the movement gets easier at lockout. This makes the contraction portion especially challenging.
When to use it
Use for home workouts or travel training.
Who it's for
All levels training with resistance bands.
Anchor the band securely at floor level behind you and lie down holding the handles above your chest. Keep your upper arms perpendicular to the floor and lower your hands toward your forehead by bending only at the elbows. Press back up and squeeze at the top where band tension peaks.
Also targets: Shoulders
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Anchor band securely behind you at floor.
Lie on floor holding band handles overhead.
Start with arms extended toward ceiling.
Lower hands toward forehead by bending elbows.
Keep upper arms stationary during movement.
Extend elbows to return to start position.
Band provides increasing resistance through range.
Great for home workouts without equipment.
Keep elbows pointed toward ceiling.
Use band skull crushers when traveling, training at home, or for high-rep finishers after heavier free weight work. They provide excellent tricep stimulus with minimal equipment. Stack or use thicker bands to increase resistance as you get stronger.
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.
All levels training with resistance bands.
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.
MySetPlan places Resistance Band Skull Crusher inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Resistance Band Skull Crusher
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Frequently Asked Questions About the Resistance Band Skull Crusher
The Resistance Band Skull Crusher primarily targets the Triceps (long head), making it an effective exercise for triceps development. Secondary muscles worked during the Resistance Band Skull Crusher include Anconeus, providing additional training stimulus. Stabilizer muscles engaged include Core, Shoulders.
Yes, the Resistance Band Skull Crusher is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels training with resistance bands. Start with lighter weights to master proper form before progressing.
For the Resistance Band Skull Crusher, the recommended approach depends on your goals. 3 sets of 12-15 reps. Rest 45 seconds. For strength, use 8-10 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
Yes, the Resistance Band Skull Crusher can be done at home with a resistance band. It requires minimal space and is a great option for home workouts targeting triceps.
Good alternatives to the Resistance Band Skull Crusher include: Skull Crusher, Band Pushdown, Band Overhead Extension. These exercises target similar muscle groups as the Resistance Band Skull Crusher and can be used as substitutes based on your equipment availability, gym setup, or training preferences.