Build insane triceps by doing skull crushers – laz – tymoff

Build insane triceps by doing skull crushers – laz – tymoff

In the pursuit of building impressive triceps that command attention, individuals often explore various exercises to target this muscle group effectively. Among the multitude of exercises, one stands out as a tricep powerhouse – the skull crusher. In this article, we will delve into the Laz-Tymoff technique, which can help you achieve astounding tricep development. This technique, combined with essential tips on adaptation, rest, maintaining the mind-muscle connection, and incorporating variety, will guide you toward your tricep goals.

1. The Laz-Tymoff Technique

The Laz-Tymoff technique, named after its innovators, is a modified version of the traditional skull crusher exercise. This technique involves lying on a bench and extending a barbell or dumbbells directly over your face, lowering the weight behind your head, and then extending it back up. The key to the Laz-Tymoff technique’s effectiveness lies in its ability to engage the triceps fully while minimizing strain on the elbow joints.

Benefits of the Laz-Tymoff Technique

  1. Enhanced Tricep Isolation: By altering the angle of the exercise, the Laz-Tymoff technique ensures that your triceps bear the brunt of the work, leading to significant muscle activation and growth.
  2. Reduced Risk of Injury: This technique minimizes the stress on your elbow joints, reducing the risk of injuries commonly associated with skull crushers.

2. Adapting to Your Capabilities

Before diving into the Laz-Tymoff technique, it’s crucial to adapt it to your fitness level and capabilities.

Determine Your Starting Weight

  1. Warm-Up Sets: Begin with light warm-up sets to prepare your triceps and elbows for the impending workload.
  2. Gradual Progression: Increase the weight gradually as you become more comfortable with the technique, ensuring that it challenges your muscles without compromising form.

3. Incorporate Rest Days

While consistent training is essential for tricep growth, adequate rest is equally crucial. Overtraining can lead to muscle fatigue and hinder your progress.

Structuring Rest Days

  1. Frequency: Aim for at least 48 hours of rest between tricep workouts to allow your muscles to recover and grow.
  2. Active Recovery: On rest days, engage in light activities such as stretching or yoga to promote blood flow and muscle repair.

4. Maintain a Mind-Muscle Connection

Building impressive triceps is not just about lifting heavy weights; it’s about establishing a strong mind-muscle connection.

Developing the Mind-Muscle Connection

  1. Concentration: Focus your attention on the triceps throughout the exercise, ensuring that they are doing the work.
  2. Slow and Controlled Movements: Perform each repetition with deliberate, controlled movements to maximize tricep engagement.

5. Incorporate Variety

To prevent plateaus and keep your tricep workouts exciting, incorporate a variety of exercises.

Diversify Your Tricep Routine

  1. Alternate Exercises: Include other tricep exercises like dips, close-grip bench presses, and tricep kickbacks to stimulate muscle growth from different angles.
  2. Change Grips: Vary your grip width and hand positioning to target different tricep heads effectively.


Building insane triceps with the Laz-Tymoff technique and other essential tips requires dedication, patience, and consistency. By customizing your approach, prioritizing rest, focusing on the mind-muscle connection, and introducing variety into your routine, you’ll be well on your way to achieving impressive tricep development.


FAQ 1: How often should I perform the Laz-Tymoff technique?

Ideally, perform the Laz-Tymoff technique 1 to 2 times a week, allowing for proper rest and recovery between sessions.

FAQ 2: Can beginners use the Laz-Tymoff technique?

Yes, beginners can incorporate the Laz-Tymoff technique into their tricep workouts, but it’s essential to start with lighter weights and perfect the form before increasing the load.

FAQ 3: Are there any alternatives to the skull crusher exercise?

Certainly! Close-grip bench presses, tricep dips, and tricep kickbacks are excellent alternatives to target your triceps effectively.

FAQ 4: Should I consult a fitness trainer before attempting the Laz-Tymoff technique?

It’s advisable to consult a fitness trainer or healthcare professional, especially if you have pre-existing medical conditions or concerns about your fitness level.

FAQ 5: How long does it take to see noticeable results with the Laz-Tymoff technique?

The time it takes to see results varies from person to person. With consistent effort and proper nutrition, you can expect to see noticeable tricep gains within a few months.

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