Band Lying Reverse-Grip Pressdown (Skull Crusher)

• Muscle activation: 2–3 sets × 12–15 reps with light band tension and slow control.
• Triceps hypertrophy: 3–4 sets × 10–15 reps with a 1–2 second squeeze at lockout.
• Strength endurance: 3–5 sets × 15–25 reps using smooth reps and short rest periods.
• Finisher: 1–3 sets × 20–30 reps after heavier pressing or arm training.
• Technique practice: 2 sets × 8–12 reps with a slow eccentric and strict elbow position.

Progression rule: Add reps first, then increase band tension. Better triceps growth comes from clean lockout control, not from using a band so heavy that your elbows flare or shoulders take over.

1. Anchor the band: Secure the band behind your head to a rack, post, door anchor, or another stable point.
2. Lie on your back: Position yourself on the floor with knees bent and feet flat for stability.
3. Grip the band: Hold the band with a reverse grip, keeping palms angled toward your face or slightly upward.
4. Set the elbows: Bend your elbows and bring your hands near the forehead or upper chest area.
5. Stabilize your body: Keep ribs down, shoulders relaxed, and upper arms steady before starting the rep.
6. Create light tension: Slide far enough from the anchor so the band is not completely slack at the bottom.

Your upper arms do not need to be perfectly vertical. A slight angle is acceptable as long as the main movement comes from bending and extending the elbows.

1. Brace lightly: Keep your torso still, feet grounded, and shoulders relaxed against the floor.
2. Start with bent elbows: Let the hands sit near the face or upper chest while maintaining band tension.
3. Extend the elbows: Press the hands away from your face until the arms are nearly straight.
4. Squeeze the triceps: Pause briefly at the top and feel the back of the upper arms contract.
5. Control the return: Bend the elbows slowly and bring the hands back toward the starting position.
6. Repeat with precision: Keep the elbows from drifting wide and avoid letting the band pull your hands back quickly.

Pro Tips

• Keep the elbows narrow: Tucked elbows help maintain triceps focus and reduce shoulder compensation.
• Use a controlled lockout: Straighten the arms without violently snapping the elbows.
• Maintain wrist position: Keep wrists firm so the reverse grip does not collapse under band tension.
• Move slowly on the way back: The eccentric phase builds control and keeps tension on the triceps.
• Adjust distance from the anchor: Move farther away for more resistance or closer for easier reps.

Common Mistakes

• Letting elbows flare: Wide elbows reduce isolation and can make the movement feel awkward.
• Swinging the upper arms: Excess shoulder movement turns the drill into a different exercise.
• Using too much band tension: Heavy resistance often causes poor control and wrist bending.
• Rushing the return: Letting the band snap back removes tension and increases injury risk.
• Losing anchor security: An unstable band setup can be dangerous, especially when lying under tension.

• Resistance Bands Set — essential for performing the exercise with adjustable tension levels.
• Door Anchor for Resistance Bands — useful for creating a secure anchor point behind the head.
• Thick Exercise Mat — improves comfort while lying on the floor during triceps extensions.
• Resistance Band Handles — can improve grip comfort and wrist control during reverse-grip pressing.
• Triceps Rope Attachment — useful for triceps variations if you want to pair band work with cable-style movements.

Choose band tension that lets you complete every rep with stable elbows, firm wrists, and a smooth return. A lighter band with strict control is usually better than a heavy band with poor mechanics.