For triceps growth

Overhead Dumbbell Extension vs Skull Crusher

For triceps growth, the two are close. Overhead dumbbell extension rates slightly higher: more stretch.

Skull crusher is easier to progress.

Both are good choices that train the triceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

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Overhead Dumbbell Extension

Research score

Target tension

Excellent

Loaded stretch

Excellent

Strong

Progression

Good

Strong

Low cost

Good

See the full triceps ranking

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose overhead dumbbell extension

You train at home
You want more load on the triceps while they’re stretched

Good reasons to choose skull crusher

You want to keep adding weight in small steps

Overhead Dumbbell Extension

Skull Crusher

You need

Dumbbells

EZ bar, bench

Skill

Easy to learn

Type

Isolation

Why they rank where they do

Overhead Dumbbell Extension. Same overhead advantage, harder to load and to get into position.

Skull Crusher. Lowering behind the head stretches the long head, but heavy reps can be hard on the elbows.

From the research

Maeo et al., 2023: Overhead cable extensions grew the triceps about 1.4× more than the same exercise with the arm at the side, over 12 weeks. (21 untrained adults; one study.)Cited for overhead dumbbell extension in triceps

Questions

Which is better for triceps growth, overhead dumbbell extension or skull crusher?

For triceps growth, the two are close. Overhead dumbbell extension rates slightly higher: more stretch. Skull crusher is easier to progress. Both are good choices that train the triceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Is overhead dumbbell extension or skull crusher easier to learn?

About the same: both are easy to learn.

Can you do overhead dumbbell extension or skull crusher at home?

Overhead dumbbell extension needs dumbbells, so a home gym covers it. Skull crusher needs an EZ bar and a bench, so for most people it’s a gym exercise.

Which is easier on the joints, overhead dumbbell extension or skull crusher?

About the same: both rate Good for joint and recovery cost in our research rubric.

More comparisons

Overhead Dumbbell Extension Skull Crusher All triceps exercises

Overhead Dumbbell Extension vs Skull Crusher

For triceps growth, the two are close. Overhead dumbbell extension rates slightly higher: more stretch.

Skull crusher is easier to progress.

Both are good choices that train the triceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose overhead dumbbell extension

You train at home
You want more load on the triceps while they’re stretched

Good reasons to choose skull crusher

You want to keep adding weight in small steps

Overhead Dumbbell Extension

Skull Crusher

You need

Dumbbells

EZ bar, bench

Skill

Easy to learn

Type

Isolation

Why they rank where they do

Overhead Dumbbell Extension. Same overhead advantage, harder to load and to get into position.

Skull Crusher. Lowering behind the head stretches the long head, but heavy reps can be hard on the elbows.

From the research

Maeo et al., 2023: Overhead cable extensions grew the triceps about 1.4× more than the same exercise with the arm at the side, over 12 weeks. (21 untrained adults; one study.)Cited for overhead dumbbell extension in triceps

Questions

Which is better for triceps growth, overhead dumbbell extension or skull crusher?

Is overhead dumbbell extension or skull crusher easier to learn?

About the same: both are easy to learn.

Can you do overhead dumbbell extension or skull crusher at home?

Overhead dumbbell extension needs dumbbells, so a home gym covers it. Skull crusher needs an EZ bar and a bench, so for most people it’s a gym exercise.

Which is easier on the joints, overhead dumbbell extension or skull crusher?

About the same: both rate Good for joint and recovery cost in our research rubric.