# Resistance Band Floor Skull Crusher

A band triceps extension lying on the floor, with the band anchored low behind your head. Isolates the triceps through elbow extension and needs no bench or free weights.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/band-lying-press-down/video/female.mp4
- HTML: https://seto.fit/exercises/resistance-band-floor-skull-crusher/

## Muscles worked

- Triceps: 10/10
- Forearms: 3/10
- Lats: 3/10
- Rotator Cuff: 3/10

## How to do the Resistance Band Floor Skull Crusher

1. Lie on your back, head toward the band's low anchor, knees bent.
2. Hold a handle in each hand, upper arms pointing straight up.
3. Straighten your arms until your hands are over your shoulders.
4. Bend your elbows slowly to return your hands behind your head.

### Full technique — 6 steps

1. Anchor the band low on a rack or sturdy post and lie on your back with your head toward it.
2. Bend your knees, set your feet flat on the floor, and take one handle in each hand.
3. Point your upper arms straight up and bend your elbows so your hands are behind your head.
4. Extend your elbows to press the handles up until your arms are straight above your shoulders.
5. Keep your upper arms mostly fixed so the movement comes only from the elbows.
6. Bend your elbows to return the handles behind your head under band tension.

## Common mistakes

- Letting upper arms swing
- Elbows flaring wide apart
- Turning it into a pullover
- Letting band snap back
- Stopping short of full extension

## Form cues

- Move only at elbows
- Keep upper arms still
- Straighten arms completely
- Control the band's pull

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 3 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Single Arm Dumbbell Skull Crusher](https://seto.fit/exercises/single-arm-dumbbell-skull-crusher/), [Dumbbell Floor Skull Crusher](https://seto.fit/exercises/dumbbell-floor-skull-crusher/)
- **Cable machine**: [Cross Cable Triceps Pushdown](https://seto.fit/exercises/cross-cable-triceps-pushdown/), [Cable Skull Crusher](https://seto.fit/exercises/cable-skull-crusher/)
- **Machine**: [Ski Erg Triceps Pushdown](https://seto.fit/exercises/ski-erg-triceps-pushdown/), [Ski Erg Triceps Extension](https://seto.fit/exercises/ski-erg-triceps-extension/)
- **Kettlebell**: [Kettlebell Overhead Triceps Extension](https://seto.fit/exercises/kettlebell-overhead-triceps-extension/), [Kettlebell Skull Crusher](https://seto.fit/exercises/kettlebell-skull-crusher/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Resistance Band Floor Skull Crusher — Beginner**
- Harder: [Dumbbell Overhead Triceps Extension](https://seto.fit/exercises/overhead-triceps-extension-dumbbell/) — Beginner
- Harder: [Barbell Skull Crusher](https://seto.fit/exercises/skull-crusher-barbell/) — Intermediate

## Quick answers

### What muscles does the Resistance Band Floor Skull Crusher work?

Primary: Triceps 10/10. Also works: Forearms 3/10, Lats 3/10, Rotator Cuff 3/10.

### When should I do the Resistance Band Floor Skull Crusher in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Resistance Band Floor Skull Crusher?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band Floor Skull Crusher?

Dumbbells: Single Arm Dumbbell Skull Crusher, Dumbbell Floor Skull Crusher. Cable machine: Cross Cable Triceps Pushdown, Cable Skull Crusher. Machine: Ski Erg Triceps Pushdown, Ski Erg Triceps Extension. Kettlebell: Kettlebell Overhead Triceps Extension, Kettlebell Skull Crusher.

### What is a harder version of the Resistance Band Floor Skull Crusher?

Dumbbell Overhead Triceps Extension (Beginner), Barbell Skull Crusher (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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