Alven Fitness

Whenever I do skull crushers, I focus on keeping my elbows fixed because that's what keeps the tension on my triceps from the first rep to the last.

Before I start, I lie flat on the bench, plant my feet firmly on the floor, grab the EZ bar with a comfortable grip, and extend my arms straight above my chest. I brace my core and keep my shoulders locked in place to stay stable throughout the movement.

As I lower the bar, I bend only at my elbows until the bar reaches just behind my forehead. I take my time on the way down to feel a deep stretch in my triceps instead of rushing through the rep.

Then I press the bar back up by extending my elbows until my arms are nearly straight, stopping just short of locking them out to keep constant tension on the muscles.

I inhale as I lower the bar and exhale as I press it back to the starting position.

I usually perform 3 to 4 sets of 10 to 15 reps using a weight that allows me to maintain strict form. I've found that controlled reps build my triceps much better than trying to lift as heavy as possible.

One mistake I always avoid is letting my elbows flare out or allowing my upper arms to move during the exercise. Keeping them in the same position helps isolate my triceps and makes every rep more effective.

If you're looking to build thicker, stronger triceps, skull crushers are an exercise that's always part of my arm day.

Whenever I do hip thrusts, I focus on making my glutes do the work instead of simply moving the weight from point A to point B. That mindset has helped me get much better results.

Before I start, I position my upper back firmly against the bench, place my feet about shoulder-width apart, brace my core, and keep my chin tucked. This helps me stay stable and keeps the movement focused on my glutes.

As I press through my heels, I drive my hips upward until my body forms a straight line from my shoulders to my knees. At the top of every rep, I pause for a second and squeeze my glutes as hard as I can before lowering the weight slowly and under control.

I inhale as I lower the weight and exhale while driving my hips up.

I usually perform 3 to 4 sets of 8 to 12 reps with a controlled tempo because slowing down the movement helps me feel my glutes working much more throughout each set.

One mistake I always avoid is overextending my lower back at the top. Instead, I keep my ribs down, my core tight, and finish the movement by squeezing my glutes rather than leaning back.

If your goal is to build stronger, fuller, and more powerful glutes, hip thrusts are definitely an exercise worth including in your lower-body routine.