Exercise Comparison
Band Skull Crusher vs Bench Dips
Side-by-Side
Muscle Analysis
Shared
Only in Bench Dips
Instructions
Band Skull Crusher
Secure a band to the base of a rack or the bench. Lay on the bench so that the band is lined up with your head.
Take hold of the band, raising your elbows so that the upper arm is perpendicular to the floor. With the elbow flexed, the band should be above your head. This will be your starting position.
Extend through the elbow to straighten your arm, keeping your upper arm in place. Pause at the top of the motion, and return to the starting position.
Bench Dips
For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
Using your triceps to bring your torso up again, lift yourself back to the starting position.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the triceps. Band Skull Crusher is a beginner exercise using bands, while Bench Dips is beginner and uses bodyweight. Choose Band Skull Crusher if you have access to bands, or Bench Dips if you prefer bodyweight. Bench Dips is a compound movement working multiple joints, making it better for overall strength. Band Skull Crusher isolates the target muscle for focused development.