Band Skull Crusher
How to do the Band Skull Crusher
- 1
Secure a band to the base of a rack or the bench. Lay on the bench so that the band is lined up with your head.
- 2
Take hold of the band, raising your elbows so that the upper arm is perpendicular to the floor. With the elbow flexed, the band should be above your head. This will be your starting position.
- 3
Extend through the elbow to straighten your arm, keeping your upper arm in place. Pause at the top of the motion, and return to the starting position.
How to program the Band Skull Crusher
Sets and reps
As an isolation movement, the Band Skull Crusher is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Band Skull Crusher is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Band Skull Crusher work?
The Band Skull Crusher primarily targets the Triceps.
What equipment do I need for the Band Skull Crusher?
You need Bands. Difficulty level: Beginner.
How many sets and reps of the Band Skull Crusher should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
