When it comes to strengthening our arms, especially the triceps, we often wonder: what’s the best exercise? This question becomes even more intriguing when we’re faced with two popular workouts – Tricep Kickbacks Vs Skull Crushers. But, which one is better?
Tricep Kickbacks and Skull Crushers, both have their unique advantages. They’re like superheroes, each having their special powers to help us get those strong, well-shaped arms we dream about. The choice between them isn’t black and white. It’s a bit like picking your favorite dessert – some prefer the rich taste of chocolate, while others might go for the tangy flavor of a berry tart.
So, which one’s the winner here? Is it the steadfast Kickbacks or the audacious Skull Crushers? Let’s find out.
Table of Contents
What is Tricep Kickbacks?
Tricep Kickbacks are a type of exercise that targets the tricep muscles, which are located at the back of your upper arm. They are a popular part of many fitness routines, especially those focused on arm strength and definition.
How to do Tricep Kickbacks
1. Collect Your Equipment: The first step in performing tricep kickbacks is gathering the necessary equipment. For this exercise, you’ll need a pair of dumbbells. The weight you choose should be heavy enough to provide resistance and stimulate your muscles, but not so heavy that it strains your form or leads to injury.
2. Position Your Feet: Stand with your feet hip-width apart, ensuring a solid, balanced stance. Your knees should have a slight bend to them, allowing for greater stability and flexibility during the exercise.
3. Prepare Your Arms: Next, you’ll want to grab your dumbbells. Hold one in each hand, with your palms facing towards your torso. This is the starting position for your hands and arms.
4. Bend at the Waist: Now, lean forward at the waist, keeping your back straight. Your goal is to get your torso almost parallel with the floor, maintaining a good posture all the while. Remember to keep your head up, aligning with your spine, and maintain a slight bend in your knees for balance.
5. Position Your Elbows: Once you’ve achieved the correct posture, it’s time to position your arms for the exercise. Pull your elbows up so they are at a 90-degree angle and tucked in close to your sides. Your forearms should be directed towards the floor, perpendicular to your upper arms.
6. Perform the Kickback: With your body in the right position, you’re ready to begin the kickbacks. Keeping your upper arms still, extend the dumbbells back and up until your arms are fully extended behind you. Be sure to engage your triceps as you perform this motion – they should be doing the brunt of the work.
7. Hold and Return: Once your arms are fully extended, hold the position for a second. This brief pause allows for maximum muscle contraction. After the hold, slowly return the dumbbells back to the starting position, controlling the movement to engage your muscles throughout the full range of motion.
8. Repeat: Finally, repeat this motion for your desired amount of repetitions – typically 8 to 12 for most fitness levels. Remember, the key to this exercise is maintaining control and form throughout each repetition. Don’t rush through the movements or compromise your form to lift heavier weights. Consistency and proper form are the keys to effective tricep kickbacks.
Advantages of Doing Tricep Kickbacks
Makes Your Arms Stronger
Tricep Kickbacks work on your tricep muscles. When these muscles get stronger, your arms get stronger too.
Gives Your Arms a Better Shape
If you want your arms to look well-shaped and firm, Tricep Kickbacks can help. They work on the muscles that can make your arms look good.
Easy to Do Anywhere
You can do Tricep Kickbacks just about anywhere, as long as you have a pair of dumbbells. This means you can do them at home, in the gym, or even when you’re traveling.
Helps with Daily Tasks
When your triceps are strong, you can do many daily tasks more easily. This could be anything from carrying groceries to lifting heavy items around the house.
what muscles do tricep kickbacks work
Tricep Kickbacks primarily target the triceps brachii muscle, which is located at the back of your upper arm. This muscle is responsible for the extension of the elbow joint or straightening of the arm. It has three heads or parts: the long head, medial head, and lateral head. Tricep Kickbacks work all three heads, which helps in overall development of the tricep muscle.
While the triceps are the main focus, Tricep Kickbacks also engage a few other muscles to a lesser extent:
- Deltoids: Your deltoids, or shoulder muscles, work to stabilize your arm during the exercise.
- Latissimus Dorsi and Rhomboids: These muscles in your back help to keep your torso in the right position while you perform the exercise.
- Core Muscles: Your abs and other core muscles also get a slight workout as they work to stabilize your body during the movement.
What is Skull Crushers?
Skull Crushers are a popular exercise that targets your triceps muscles. As the name might suggest, they’re a serious workout for your arms! But don’t worry – when done right, they’re not as scary as they sound. They’re called Skull Crushers because of the way you hold the weight above your head, but with careful control, it’s a safe and effective exercise.
How to workout Skull Crushers
Here’s a step-by-step guide to doing Skull Crushers:
- Get Your Gear: For Skull Crushers, you’ll need a weight like an EZ curl bar, dumbbells, or even a resistance band.
- Start Position: Lie flat on your back on a bench. Hold the weight with both hands, arms extended straight up towards the ceiling.
- Lower the Weight: Slowly bend your elbows to lower the weight towards your head. Remember, this should be a slow and controlled move.
- Lift it Back Up: Now, using your triceps, lift the weight back to the starting position. That’s one rep!
Advantages of Doing Skull Crushers
Here’s why Skull Crushers can be a great addition to your workout:
- Stronger Triceps: Just like Tricep Kickbacks, Skull Crushers are great for building up your tricep muscles.
- Upper Body Strength: Because they’re a bit more intense, Skull Crushers can also help to improve your overall upper body strength.
- Versatile: You can do Skull Crushers with different equipment, so they’re a flexible option no matter what gear you have available.
What Muscles Do Skull Crushers Work?
The main muscle Skull Crushers work is, you guessed it, the tricep! This includes all three parts of the muscle: the long, medial, and lateral heads. That means you’re getting a full tricep workout in one go.
Tricep Kickbacks Vs Skull Crushers
|Comparison||Tricep Kickbacks||Skull Crushers|
|Main Muscle Worked||Triceps||Triceps|
|Secondary Muscles Worked||Deltoids, Latissimus Dorsi, Rhomboids, Core Muscles||Shoulders, Core Muscles|
|Equipment Needed||Dumbbells||EZ Curl Bar, Dumbbells, or Resistance Band|
|Ease of Execution||Simple, beginner-friendly||A bit more complex, may require some practice|
|Versatility||Can be done almost anywhere with a set of dumbbells||Can be done with different types of equipment, but typically requires more space|
|Suitability||Ideal for people looking for a simple yet effective tricep workout||Ideal for those looking for a more intense tricep workout|
Tricep Kickbacks and Skull Crushers are both great for making your arms stronger and more toned. They both mainly work your triceps, the muscles at the back of your upper arm.
Tricep Kickbacks are pretty straightforward. You need dumbbells and you can do them anywhere. They’re great if you want a simple exercise to strengthen your arms.
On the other hand, Skull Crushers are a bit more intense. You need more equipment like an EZ curl bar or dumbbells, and they usually need more space. They’re good if you want a tough workout for your triceps.
So, which one is better? It really depends on what you’re looking for. If you want a simple exercise that you can do anywhere, go for Tricep Kickbacks. But if you’re up for a challenge and want a hard-hitting tricep exercise, try Skull Crushers.