Band Skull Crusher

A beginner strength exercise for the triceps, done with a resistance band.

Main muscles: Triceps
Equipment: Resistance band
Level: Beginner
Type: Isolation
Movement: Push

How to do the Band Skull Crusher

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.
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.
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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Band Skull Crusher

Questions

What muscles does the Band Skull Crusher work?

Mainly the triceps.

Is the Band Skull Crusher good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Band Skull Crusher?

Good alternatives that train the triceps: Speed Band Overhead Triceps, Body Tricep Press, Cable Incline Triceps Extension or Cable Lying Triceps Extension.

How many sets and reps of the Band Skull Crusher should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).