Triceps · Resistance bands

Band Lying Reverse Grip Pressdown (Skull Crusher)

The band lying reverse grip skull crusher is an isolation exercise that targets the triceps, placing extra emphasis on the medial head. It is suitable for lifters of any experience level and works best toward the end of an arm or upper-body push session to finish off the triceps.

Muscles: Triceps
Equipment: Resistance bands
Type: Strength
Animation: Women

How to do it

Anchor the band securely at floor level just behind your head and lie on your back with your knees bent and feet flat on the floor.
Grasp the handles with an underhand (reverse) grip, elbows bent and pointing toward the ceiling, hands beside your head.
Keep your upper arms vertical and still throughout the movement.
As you exhale, extend your elbows and press the handles up until your arms are straight above your chest.
Inhale and slowly bend your elbows to return the handles to the starting position.

Common mistakes

Flaring your elbows out to the sides shifts tension away from the triceps and strains the shoulder joints.
Moving your upper arms back and forth turns the movement into a pullover rather than a pure elbow extension.
Letting the band snap back quickly on the eccentric portion robs the triceps of muscle-building tension.
Allowing the wrists to hyperextend backward under load creates unnecessary strain on the wrist joints.

Tips

Lie far enough from the anchor point so the band remains under slight tension even when your elbows are fully bent.
Keep your upper arms vertical and completely motionless throughout the set.
Hold the lockout position for a full second to maximize the peak contraction against the band's peak resistance.

Sets and reps

Perform 3 to 4 sets of 12 to 15 controlled repetitions, resting 60 to 90 seconds between sets to maximize local muscle fatigue.

Muscles worked

Band Lying Reverse Grip Pressdown (Skull Crusher): triceps

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Why choose a reverse grip over an overhand grip?

A reverse grip reduces shear stress on the elbow joints and alters muscle recruitment to emphasize the medial head of the triceps.

What should you do if you feel elbow discomfort during the movement?

Stop the exercise immediately if you experience sharp or persistent pain, reduce the band resistance, or consult a qualified specialist.

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