Exercise Comparison
Band Skull Crusher vs Dip Machine
Side-by-Side
Muscle Analysis
Shared
Only in Dip Machine
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.
Dip Machine
Sit securely in a dip machine, select the weight and firmly grasp the handles.
Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.
Now slowly let your arms come back up to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the triceps. Band Skull Crusher is a beginner exercise using bands, while Dip Machine is beginner and uses machine. Choose Band Skull Crusher if you have access to bands, or Dip Machine if you prefer machine. Dip Machine is a compound movement working multiple joints, making it better for overall strength. Band Skull Crusher isolates the target muscle for focused development.