Building bigger, stronger triceps is a priority for many fitness enthusiasts. Two popular exercises often compared for their effectiveness in achieving this goal are skull crushers and tricep dips. Both exercises target the triceps but differ in execution, muscle engagement, and suitability depending on individual fitness levels and goals.
This article will explore these exercises in detail, compare their benefits, and determine which one might be better for building tricep size and strength.
Anatomy of the Triceps
The triceps brachii is a three-headed muscle located on the back of the upper arm. It consists of:
- Long Head: The largest part, which originates from the scapula and is involved in shoulder extension and elbow extension.
- Lateral Head: Positioned on the outer side of the upper arm, contributing to the overall width of the triceps.
- Medial Head: Located deeper within the arm and activated during all tricep movements.
Effective tricep exercises engage all three heads to maximise hypertrophy and strength gains (Ebben et al., 2010).
Skull Crushers: An Overview
Skull crushers, also known as lying tricep extensions, involve extending the arms while holding a barbell or dumbbells. The movement primarily isolates the triceps, particularly the long head. The exercise is performed lying on a bench with weights lowered towards the forehead and then extended back upwards.
Benefits of Skull Crushers
- Isolation: Skull crushers are highly effective for isolating the triceps, which is crucial for muscle growth.
- Range of Motion: The exercise allows a full stretch and contraction of the triceps, optimising muscle fibre engagement.
- Progressive Overload: Easy to modify the resistance by increasing the weight or altering grip types.
- Minimal Equipment: Requires only a barbell, dumbbells, or an EZ bar and a bench.
Drawbacks of Skull Crushers
- Joint Stress: The exercise can place significant stress on the elbows if performed incorrectly or with excessive weight.
- Limited Compound Activation: While it effectively targets the triceps, it does not engage other muscle groups significantly.
Muscle Activation in Skull Crushers
Studies using electromyography (EMG) show that skull crushers primarily activate the long and lateral heads of the triceps (Barnett et al., 2000). The medial head is also engaged but to a lesser extent compared to exercises like close-grip bench presses.
Tricep Dips: An Overview
Tricep dips involve lowering and raising the body using parallel bars or a bench. The exercise targets the triceps but also recruits the chest, shoulders, and core, making it a compound movement.
Benefits of Tricep Dips
- Compound Movement: Engages multiple muscle groups, improving overall upper body strength.
- Functional Strength: Mimics pushing movements in daily life or sports.
- Scalability: Can be modified by adding weights or adjusting the range of motion.
- No Equipment Needed: Bench dips require minimal equipment and can be done anywhere.
Drawbacks of Tricep Dips
- Shoulder Strain: Excessive depth can place stress on the shoulder joints, increasing injury risk.
- Form Dependency: Improper form can reduce tricep engagement and increase the risk of injury.
- Limited Isolation: Unlike skull crushers, dips involve significant chest and shoulder activation, reducing tricep isolation.
Muscle Activation in Tricep Dips
Tricep dips activate all three heads of the triceps, with emphasis on the lateral and medial heads (Lehman et al., 2006). However, the chest and anterior deltoids are also heavily engaged, especially when leaning forward.
Comparing Effectiveness for Bigger Triceps
To determine which exercise is better for tricep hypertrophy, several factors must be considered, including muscle activation, joint health, ease of progression, and overall effectiveness.
Muscle Activation
Both exercises effectively target the triceps but differ in how they engage the muscle heads. Skull crushers primarily isolate the long and lateral heads, providing a more targeted approach. In contrast, tricep dips activate all heads but include significant involvement of the chest and shoulders, which may dilute tricep focus (Ebben et al., 2010).
Range of Motion
Skull crushers allow for a greater stretch of the long head, a key factor in hypertrophy. Tricep dips provide a shorter range of motion for the triceps, as the movement involves other muscle groups.
Joint Health
Skull crushers can strain the elbows if performed with improper form or excessive weight. Conversely, tricep dips can strain the shoulders, particularly if performed too deeply. Both exercises require proper technique to minimise joint stress.
Ease of Progression
Skull crushers offer straightforward progression through increased weights. Tricep dips can be progressed by adding weights using a dip belt or performing advanced variations, such as ring dips. However, dips require greater overall body strength, which may be a limiting factor for beginners.
Practical Recommendations
- Beginners: Start with tricep dips as they improve overall upper body strength and require minimal equipment.
- Intermediate and Advanced Lifters: Incorporate both exercises into a training programme. Use skull crushers to isolate the triceps and dips for functional strength and compound muscle engagement.
- Injury Prevention: Pay close attention to form. Avoid excessive weight in skull crushers and limit the depth of dips to reduce joint strain.
- Frequency: Perform each exercise 2-3 times per week as part of a balanced programme targeting all upper body muscles.
Scientific Insights
Research highlights the importance of varying exercises for hypertrophy. A combination of isolation and compound movements maximises muscle engagement and growth. For example, Paoli et al. (2017) found that combining isolation exercises like skull crushers with compound movements such as dips leads to superior muscle growth compared to focusing solely on one type of exercise.
Conclusion
Both skull crushers and tricep dips are excellent exercises for building triceps, but their effectiveness depends on individual goals, fitness levels, and training preferences. Skull crushers are ideal for isolating the triceps, while dips provide a compound movement that improves functional strength. A combination of both exercises, performed with proper form and progression, will yield the best results for tricep hypertrophy.
Key Takeaways Table
| Key Point | Skull Crushers | Tricep Dips |
|---|---|---|
| Muscle Activation | Targets long and lateral heads | Targets all three heads but includes chest and shoulders |
| Range of Motion | Greater stretch and contraction | Shorter range for triceps |
| Joint Stress | Potential elbow strain | Potential shoulder strain |
| Progression | Add weight or adjust grip | Add weight or perform advanced variations |
| Equipment | Barbell, dumbbells, or EZ bar | Parallel bars or bench |
| Best For | Isolation and hypertrophy | Functional strength and compound engagement |
Bibliography
Barnett, C., Kippers, V., and Turner, P. (2000). Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. Journal of Strength and Conditioning Research, 9(4), pp. 222-227.
Ebben, W.P., Feldmann, C.R., Dayne, A.M., Mitsche, D., Chmielewski, L.M., and Alexander, P.C. (2010). Muscle activation during lower body resistance training. International Journal of Sports Medicine, 31(2), pp. 122-128.
Lehman, G.J., Buchan, D.D., Lundy, A., Myers, N., and Nalborczyk, A. (2006). Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study. Dynamic Medicine, 5(6), pp. 1-7.
Paoli, A., Marcolin, G., and Petrone, N. (2017). The effect of different resistance training modes on muscle fibre hypertrophy: A review. Journal of Strength and Conditioning Research, 31(3), pp. 894-908.
