Overhead Triceps Extension vs Skull Crusher: Differences, Benefits & Muscles Worked

Key Takeaways

• Overhead triceps extensions and skull crushers both target the triceps, but differ in execution and benefits.
• Overhead triceps extensions improve elbow flexibility and reduce injury risk.
• Skull crushers are excellent for isolating the triceps and enhancing arm definition.
• Both exercises engage secondary muscles like the shoulders and core stabilizers.
• SOLE Strength Equipment like dumbbells and weight benches enhances triceps training through perfectly balanced weight distribution, quick-adjust capabilities, and secure grip surfaces.

Overhead Triceps Extension vs Skull Crusher Overview

Overhead Triceps Extension

Imagine you're trying to scratch the middle of your back but with a weight in your hands. You're holding a dumbbell or barbell above your head, then bending at the elbows to lower it behind your noggin before pushing it back up. That’s exactly what overhead triceps extension is all about. 

• Equipment needed: A dumbbell, barbell, or even a resistance band if you're traveling or broke. 
• Starting position: Stand tall or sit on a bench with your core engaged, weight held overhead with both hands.
• Movement: Bend your elbows to drop the weight behind your head (like you're trying to touch your upper back), then push it back up without launching it through the ceiling.

Skull Crusher

Skull crusher is good for strengthening and isolating the triceps brachii—the three-headed muscle on the back of your upper arm. (Image courtesy of Fit Father Project). 

This one earned its name honestly. It is performed by lying on a bench. You lower a barbell or dumbbell towards your forehead or behind your head, hence the name.

• Equipment needed: Barbell, dumbbells, or EZ curl bar (the wiggly one that's easier on your wrists)
• Starting position: Lie on a bench with weight held above your chest, arms reaching for the sky
• Movement: Keep your upper arms still while bending at the elbows to lower the weight toward your forehead, then push it back up before it lives up to its name.

Benefits of Overhead Triceps Extension

Overhead extensions are fantastic for improving elbow mobility—ideal if your arms are stiffer than your grandpa's knees. The stretch at the bottom also reduces injury risk when done properly.

Enhanced Upper Arm Strength

The overhead triceps extension creates a unique challenge that builds real-world strength. This isn't just gym strength; it's "help your buddy move a couch up three flights of stairs" strength. The exercise hits all three heads of the triceps with emphasis on the long head (the biggest one), which means more overall mass where it counts.

Improved Elbow Flexibility

The movement involved in lowering the weight behind your head stretches the triceps and surrounding muscles, promoting greater range of motion in the elbow joint.

Reduced Risk of Injury

Controlled stretching strengthens connective tissues and improves joint health because it's like preemptive maintenance for your arms. This improved flexibility and joint health translates to better performance and lower injury risk across all your pushing exercises, from bench press to pushups.

Benefits of Skull Crusher

Isolates Triceps Effectively

Skull crushers are isolation royalty. They zero in on your triceps with sniper-like precision:

• They directly target all three heads of the triceps brachii
• The movement pattern minimizes help from other muscle groups
• You can really focus on the mind-muscle connection without distraction

This isolation means you can fatigue your triceps completely without other muscles giving up first. Your triceps have nowhere to hide, which is exactly what you want for growth.

The fixed position of your upper arms during skull crushers ensures the work stays where you want it. This makes them perfect for fixing imbalances or weak points in your triceps.

Improved Arm Definition

Want arms that look like they were chiseled rather than inflated? Skull crushers are your friend. By specifically targeting the triceps, they help create that coveted horseshoe shape that screams "I lift."

Since the triceps make up about two-thirds of your arm size, developing them properly gives you more bang for your buck than endless bicep curls. Skull crushers put the emphasis exactly where it needs to be for maximum visual impact.

Integrated Development of Triceps Heads

Your triceps aren't just one muscle, they're three distinct heads that need attention:

• The long head (the inner portion)
• The lateral head (the outer horseshoe)
• The medial head (the inner horseshoe)

Skull crushers hit all three heads, with particular emphasis on the medial and lateral heads that create that sought-after horseshoe shape. 

Skull crushers let you laser-focus on the triceps with minimal help from other muscles, making them perfect for adding that defined horseshoe shape to your arms. (Image courtesy of GetBodySmart)

Muscles Worked in Both Exercises

Primary Muscles: Triceps Brachii

The triceps brachii is the star of the show in both exercises. This muscle group is responsible for extending the elbow, which is the main action in both the overhead triceps extension and the skull crusher.

The difference lies in which head of the triceps gets emphasized:

• Overhead extensions put more stress on the long head due to the stretched position
• Skull crushers distribute the load more evenly across all three heads

Secondary Muscles: Shoulders and Core Stabilizers

• Shoulders: Your deltoids work to stabilize your shoulder joints, especially during overhead extensions where the weight is directly challenging your shoulder stability.
• Core: Your abs, obliques, and lower back engage to keep you stable. This is particularly true for overhead extensions when standing, where your entire core becomes a stabilizing force.
• Grip: Even your grip strength gets some work as you clutch the weight, preventing it from slip-sliding into places it shouldn't go.

Choosing Between the Two

Personal Fitness Goals

If your primary goal is to increase arm strength and definition, both exercises can be beneficial. However, if you’re looking for improved flexibility and injury prevention, the overhead triceps extension might be the better option. 

On the other hand, if isolating the triceps for maximum growth is your priority, the skull crusher is an excellent choice.

Experience Level Consideration

For beginners, starting with the overhead triceps extension can be more forgiving, as it’s generally easier to maintain proper form. As you become more comfortable and confident with your strength training, adding skull crushers can add variety and challenge to your routine.

Safety and Equipment Availability

• If you're working out at home with limited equipment, overhead extensions are more versatile. You can use a single dumbbell, a resistance band, or even a household object like a water jug.
• If you're concerned about safety, overhead extensions might feel less intimidating than lowering weight toward your face, especially for beginners.
• If you train alone without a spotter, be extra cautious with skull crushers or choose dumbbells instead of a barbell so you can bail out safely if needed.

Exercise Execution Tips

If you have iffy shoulders, skull crushers keep the weight away from overhead positions that might aggravate issues. (Image courtesy of Men’s Health)

Proper Form Guidelines

For Overhead Triceps Extensions:

• Keep your elbows pointing toward the ceiling, not flaring out to the sides
• Lower the weight under control until you feel a good stretch in your triceps
• Don't let your elbows drift forward; they should stay beside your head
• Keep your core braced to prevent arching your lower back

For Skull Crushers:

• Keep your upper arms perpendicular to the floor throughout the movement
• Lower the weight with control, not momentum
• Don't let your elbows flare out or collapse inward
• Keep your head on the bench; no straining your neck to watch the weight

Avoiding Common Mistakes

Overhead Extension Mistakes:

• Using momentum to swing the weight up
• Letting your elbows drift forward, turning it into a shoulder exercise
• Arching your back instead of keeping your core tight
• Lowering the weight too far if you lack flexibility (this stresses the shoulders)

Skull Crusher Mistakes:

• Letting your elbows move instead of keeping them fixed in position
• Moving the weight in an arc rather than a straight line
• Using too much weight and compromising form
• Dropping the weight too quickly toward your face (hence the name)

Recommended Repetitions and Sets

For maximum growth in your triceps:

• Aim for 3–4 sets of 8—12 reps for either exercise
• Rest 60–90 seconds between sets to recover without cooling down completely
• The last 2–3 reps of each set should be challenging but doable with good form
• Progress by adding weight only when you can complete all reps with proper technique

For endurance and more defined cuts:

• Try 3 sets of 12–15 reps with shorter rest periods (30–45 seconds)
• Focus on really squeezing the triceps at the top of each rep

Build Impressive Triceps at Home with SOLE's Premium Equipment

SOLE adjustable dumbbells let you switch weights quickly, so you can easily adjust resistance for triceps exercises as you move through your workout.

Tired of waiting for the good dumbbells at your crowded gym? SOLE premium strength equipment brings professional-quality triceps training right to your home. The SW180 Adjustable Dumbbells are perfect for both overhead extensions and skull crushers, with 16 weight options from 5–80 lbs that let you progress at your own pace without cluttering your space with multiple dumbbells.

What makes these dumbbells special for triceps work is their balanced weight distribution. Unlike cheaper adjustable systems that feel awkward and wobbly, SOLE's premium construction maintains perfect balance during overhead positions where stability is crucial. The ergonomic handles provide secure grip even during those final grueling reps when your hands start to sweat.

For skull crushers, the SW111 Olympic Barbell offers the ideal straight bar experience with specialized knurling that provides secure grip without tearing up your hands. Its 194,000 PSI tensile strength means zero flex during your heaviest sets—critical for maintaining proper form when the weight is hovering over your face!

What about setup? The SOLE Equipment Mat creates the perfect surface for supine exercises like skull crushers. At 36.5" x 78", it's large enough to position yourself properly with a bench while protecting your floors from potential weight drops. The non-slip surface ensures stable footing during standing overhead extensions.

Our SOLE+ App includes guided tutorials showing exactly how to perform both exercises with perfect form.

Ready to build show-stopping triceps at home? Check out the complete strength collection!

Frequently Asked Questions (FAQ)

How often should I perform triceps exercises each week?

Aim to work your triceps 2–3 times per week, allowing at least 48 hours of rest between sessions. This frequency provides ample stimulus for growth while allowing time for recovery.

Can these exercises be done without weights?

Yes, you can use resistance bands or even your own body weight to perform variations of these exercises. For example, triceps dips or close-grip push-ups can effectively target the triceps without weights.

Resistance bands can mimic the movement of overhead extensions, which offers a great alternative if weights aren't available.

Which exercise is better for beginners?

Beginners may find the overhead triceps extension easier to start with due to its simplicity and flexibility in terms of equipment. It allows you to focus on form and gradually build strength.

Once you gain confidence and strength, incorporating skull crushers can add variety and challenge to your routine.

Are there any variations of these exercises?

Absolutely! For overhead triceps extensions, you can use a single dumbbell or switch to a cable machine for different resistance angles. Skull crushers can be varied by using an EZ curl bar or performing them on an incline bench for a different muscle emphasis.

Which SOLE equipment works best for triceps training at home?

SOLE SW180 Adjustable Dumbbells are the most versatile option for home triceps training. Their quick-adjust system lets you seamlessly move between weights for both exercises - use heavier weight for skull crushers where you're typically stronger, then easily drop down for overhead extensions in the same workout.