Skull Crushers vs Tricep Pushdowns: Which Builds More Size?

When it comes to building bigger, stronger triceps, two exercises dominate the conversation: skull crushers and tricep pushdowns. Both are foundational movements for arm development, and while they each target the triceps, the way they load the muscle is fundamentally different — and that difference matters.

Skull crushers use free weights to place the triceps under deep stretch and mechanical tension, especially targeting the long head. This movement is known for its mass-building potential but also comes with a higher technical demand and greater stress on the elbows. Tricep pushdowns, on the other hand, use cables to provide constant resistance through a more controlled, joint-friendly range of motion. They’re especially effective for high-volume training, detail work, and burnout sets.

In this article, we’ll break down the biomechanics and muscle activation patterns of both skull crushers and pushdowns, examine the benefits and drawbacks of each, and help you decide which is better suited to your training goals. Whether you're chasing overall arm mass, looking to refine your triceps detail, or trying to avoid joint irritation, understanding the unique advantages of each movement will help you build smarter — and bigger.

How Skull Crushers Work (Form + Muscle Activation)

Skull crushers — also known as lying triceps extensions — are a free-weight movement typically performed with an EZ bar, straight bar, or dumbbells. They’re designed to overload the long head of the triceps by placing it in a stretched position under load. This makes skull crushers especially effective for mass-building, as the long head contributes significantly to total triceps size.

Biomechanically, the movement involves elbow extension while the upper arm remains relatively stationary and positioned perpendicular to the torso. Because the long head of the triceps crosses the shoulder joint, positioning the arms in this way allows for a deep stretch at the bottom of each rep — a key factor in stimulating hypertrophy.

“Training at long muscle lengths has been shown to produce greater increases in muscle size compared to short-length loading.”
— Maeo et al., European Journal of Applied Physiology

Proper form is crucial to avoid elbow strain:

• Keep your elbows tucked and stable

• Lower the bar just behind the forehead (hence the name)

• Control the eccentric phase for maximum time under tension

• Avoid turning the movement into a press by letting the shoulders drift forward

While highly effective, skull crushers can place considerable stress on the elbow joint — especially when performed too frequently or with poor form. They’re best programmed after your primary pressing work, with moderate weight and controlled tempo.

How Tricep Pushdowns Work (Form + Muscle Activation)

Tricep pushdowns are one of the most popular cable-based isolation exercises for the triceps. Performed with a straight bar, rope, or angled handle attached to a high pulley, the pushdown emphasizes controlled elbow extension against constant resistance — making it an excellent tool for refining the lateral and medial heads of the triceps.

Unlike skull crushers, which load the triceps in a stretched position, pushdowns place the muscle under tension throughout the entire range of motion. This consistent loading reduces joint strain and allows for higher training volumes, making them ideal for metabolic stress and muscle detail.

“Cable pushdowns elicit high levels of triceps activation, particularly in the lateral head, and are effective for maximizing hypertrophic stimulus with minimal joint stress.”
— Boeckh-Behrens & Buskies, Biomechanics of Strength Training

Execution matters for full recruitment:

• Keep your elbows pinned at your sides to isolate the triceps

• Extend the arms fully at the bottom of each rep, emphasizing a strong contraction

• Use a full range of motion without leaning forward or using body momentum

• Control the eccentric (return) phase to maintain continuous tension

Pushdowns are scalable for all lifters, joint-friendly, and versatile. They’re often used as a finisher, but can also be programmed earlier in a session to pre-fatigue the triceps before compound pressing.

Which Exercise Builds More Size?

When it comes to pure muscle hypertrophy, both skull crushers and tricep pushdowns can build significant triceps mass — but they do so through different mechanisms. Choosing the right movement depends on your goal: mechanical tension vs. metabolic stress, and how much joint strain you're willing to tolerate.

Skull crushers tend to produce more mechanical tension and muscle damage due to the deep stretch placed on the long head of the triceps. This is a key driver of hypertrophy, especially in trained individuals looking to break through plateaus. Studies show that exercises loading a muscle in its lengthened position — like skull crushers — stimulate greater muscle growth than those performed in a shortened or neutral range.

“Training with full range of motion and emphasizing lengthened muscle positions enhances hypertrophic adaptations.”
— Pedrosa et al., Scandinavian Journal of Medicine & Science in Sports

On the other hand, tricep pushdowns shine when it comes to volume, control, and isolation. They allow for high-rep training with less elbow strain, making them ideal for burnout sets, supersets, or frequency-based hypertrophy blocks. They also allow you to stay in the 12–20 rep range longer without compromising form.

In practical terms:

• Skull crushers are best for lifters focused on raw mass and triceps thickness — especially for the long head.

• Pushdowns are ideal for volume-based hypertrophy, aesthetic shaping, and joint-friendly frequency.

The best approach for long-term growth isn’t choosing one over the other — it’s knowing when and how to use both.

Pros and Cons of Each Exercise

Both skull crushers and tricep pushdowns are powerful tools for triceps development — but each comes with its own set of benefits and limitations. Understanding these can help you choose the right movement for your training phase, joint health, and physique goals.

Skull Crushers

Pros:

• Excellent for building mass in the long head of the triceps

• Loads the triceps in a stretched position, which may lead to greater hypertrophy

• Can be progressed easily with heavier free weights

• High mechanical tension stimulates significant fiber recruitment

Cons:

• Places more stress on the elbows, especially with improper form or excessive volume

• Requires more stabilization and can fatigue shoulder stabilizers

• Poor form often turns the movement into a press, reducing isolation

• Not ideal for beginners or those with joint issues

“Elbow extension exercises with high external torque in the stretched position increase tendon loading and must be managed carefully in programming.”
— Escamilla et al., Clinical Biomechanics

Tricep Pushdowns

Pros:

• Easier on the elbows and joints, ideal for high-volume training

• Simple to learn and scalable for all fitness levels

• Allows for consistent time under tension across the full ROM

• Great for detail work, finishing sets, and muscle endurance

• Suitable for supersets, metabolic conditioning, or push day burnout sets

Cons:

• Less mechanical tension compared to free-weight movements

• Primarily targets the lateral and medial heads — less long head involvement

• Limited progression once isolation strength plateaus

• Can be performed with poor range if form isn't emphasized

“Cable-based resistance allows for more consistent muscle loading and may be more suitable for reducing joint torque compared to free-weight alternatives.”
— Schoenfeld & Contreras, Journal of Strength and Conditioning Research

When to Use Skull Crushers vs Tricep Pushdowns

Rather than choosing one exercise over the other for good, the key is knowing when each movement is most effective based on your goals, phase of training, and individual limitations.

Use Skull Crushers When:

• You’re in a mass-building phase and want to target the long head of the triceps

• Your elbows are healthy and you can control the movement under load

• You’re early in your workout and want to prioritize mechanical tension

• You’re using periodized strength or hypertrophy blocks with lower rep ranges (6–10 reps)

• You’re rotating your triceps movements to avoid accommodation and need a high-impact free-weight lift

Skull crushers are ideal when hypertrophy is the goal and you can recover from the added joint stress. For many lifters, this means placing them once per week in a push or arm-focused day, ideally after heavy pressing.

Use Tricep Pushdowns When:

• You want to train with higher volume or frequency without overloading the joints

• You’re in a cutting phase and want to maintain muscle with minimal inflammation

• You’re finishing a workout and want metabolic stress or detail work

• You’re working around an injury or managing elbow sensitivity

• You need a joint-friendly movement that’s scalable and consistent across sessions

Tricep pushdowns shine in burnout sets, supersets, or even as a warm-up tool to prime the elbows before pressing. Their ability to maintain constant tension and accommodate lighter loads makes them an ideal tool for recovery-focused training or accessory volume blocks.

In reality, the best triceps training uses both: skull crushers to build density and size through stretch-induced overload, and pushdowns to reinforce growth with volume and targeted isolation.

Programming Tips and Sample Superset

To maximize triceps growth, both skull crushers and tricep pushdowns should be used strategically within your training split. The key is to consider load placement, exercise order, and fatigue management — especially for the elbows.

Programming Tips

• Use Skull Crushers Early: Program skull crushers near the beginning of your workout when you're fresh and can maintain form under heavier load. Aim for 3–4 sets of 8–12 reps with a moderate tempo.

• Pushdowns for Volume and Burnout: Place pushdowns toward the end of your workout to isolate and finish off the triceps. Use higher reps (12–20), short rest (30–60 seconds), and emphasize the squeeze at full extension.

• Frequency: Train triceps directly 1–2 times per week, depending on your recovery and overall push volume (chest, shoulders, pressing).
  → For high-frequency training, pushdowns are safer to include multiple times per week due to lower joint strain.

• Deload If Needed: Skull crushers can accumulate joint fatigue over time. If you feel elbow irritation, rotate in overhead extensions or close-grip pressing variations and use ZMT for overnight recovery and joint support.
  → ZMT from Swolverine

Sample Superset: Mass + Metabolic Stress

This superset combines mechanical tension and constant resistance to hit all three triceps heads in one brutal pairing.

A1. Skull Crushers (EZ Bar or Dumbbells)
3 sets x 8–10 reps
Rest 0 seconds, go immediately to:

A2. Rope Triceps Pushdowns
3 sets x 12–15 reps
Rest 60–90 seconds between supersets

This pairing allows you to load heavy on the skull crushers, then immediately chase a pump and burnout with the pushdowns. It’s efficient, effective, and time-tested.

“Combining high-load and high-volume strategies in a single workout stimulates more complete muscular adaptation.”
— Schoenfeld et al., Journal of Strength and Conditioning Research

Conclusion: Skull Crushers vs Tricep Pushdowns — Which Builds More Size?

Both skull crushers and tricep pushdowns are effective, but for different reasons. Skull crushers offer superior mechanical tension and long head activation, making them excellent for raw mass and stretch-based hypertrophy. Tricep pushdowns, on the other hand, deliver constant tension, higher volume potential, and joint-friendly isolation, making them ideal for shaping and finishing.

If your goal is maximum size, don’t choose one — use both. Program skull crushers for early-session mechanical overload, then follow with pushdowns to pile on volume and metabolic stress. This dual approach recruits all three heads of the triceps, supports long-term joint health, and drives measurable progress.

To further support your training:

• Improve strength and performance with Kre-Alkalyn Creatine

• Recover faster and reduce inflammation with L-Glutamine

• Sleep deeper and support hormonal balance with ZMT

• Dial in your diet with personalized Nutrition Coaching from The Swole Kitchen

Use both movements intelligently. Train hard, recover harder, and watch your arms grow.