weight training weight loss How To Do Skull Crushers (without crushing your skull :-)

Tip for doing tricep extensions when training alone with no spotter.

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Can you still train heavy without a spotter?
I think you can if you have the right equipment and train smart.

First off, when it comes to doing big basic barbell lifts such as bench presses, squats, overhead presses, etc. You can do these lifts in the power rack with the safety pins set at the right height to catch the barbell if you fail to lift it. And even if you do have a spotter, it's still a good idea to use the power rack as a back up. The spotter could screw up, drop the weight, etc. so rather than putting all your faith into him (or her), play it safe and use the power rack.

I've posted a video showing how to do this for the bench press at the link below:
https://www.youtube.com/watch?v=2Co6Y...

You could also use the smith machine for this as well. Most modern smith machines have safety pins that can be set to catch the bar if you fail to lift it. However, some of the old school ones do not have safety pins, which is just down right stupid in my opinion... But we'll save that topic for another video :-)

The purpose of this video was to answer a viewer question from John, who was asking how to do heavy tricep extensions (aka skull crushers) without the help of a spotter.

And before we get into the actual lifting and set up technique. We need to address what's "heavy" for tricep extensions. This is not an exercise where you should be pushing yourself to the absolute limit with low rep sets. It's not a powerlift, it's a tricep isolation exercise. So higher reps is the best way to train this move. At least 6 reps per set, and preferably even higher in the 10 rep range.

By using higher reps you'll be lifting a weight that you can control. And you'll reach failure from muscular fatigue in the triceps, but still have enough strength to get in and out of position without hurting yourself.

The key to getting in position is to hold the barbell while resting it on your lap. Then roll your torso back onto the bench while using your knees to help lift the bar up to your chest. Of course use your common sense and start with a light barbell to get the hang of it first before attempting heavy weight.

Once you are laying on the bench with the bar on your chest, press it up (like a bench press) and perform your tricep extensions by lowering the barbell slowing under control to your forehead, and then extending the arms back up.

As you fatigue during the exercise and get to the point where you don't have the strength to extend your arms again for another rep, just quickly pull the bar back to your chest in a pullover motion. When you have the bar back to your chest you can then use other upper body muscles of the chest, shoulders, core, etc. in addition to your pre-exhuasted triceps to assist you in sitting back up after the exercise.

By doing this and lifting within your means you should have no problems performing the tricep extensions (i.e. skull crusher) without the aid of a spotter.

weight training weight loss How To Do Skull Crushers (without crushing your skull :-)
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