Exercise Comparison
Band Skull Crusher vs Supine Chest Throw
Side-by-Side
Muscle Analysis
Shared
Only in Supine Chest Throw
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.
Supine Chest Throw
This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
Begin with the ball on your chest, held with both hands on the bottom.
Explode up, extending through the elbow to throw the ball directly above you as high as possible.
Catch the ball with both hands as it comes down.
Verdict
Both exercises target the triceps. Band Skull Crusher is a beginner exercise using bands, while Supine Chest Throw is beginner and uses medicine ball. Choose Band Skull Crusher if you have access to bands, or Supine Chest Throw if you prefer medicine ball. Supine Chest Throw is a compound movement working multiple joints, making it better for overall strength. Band Skull Crusher isolates the target muscle for focused development.