Skull Crushers Elbow Pain (Root Cause & How To Fix)

If you experience elbow pain from lifting, especially during or after skull crushers (aka lying triceps extension), you've come to the right place. For years I struggled with elbow pain during skull crushers. I fixed my elbow pain. I will show you how to do the same. Let's begin!

Elbow pain during skull crushers can occur for several reasons, including restricted forearm muscles, inadequate warm-up of the triceps and forearm muscles before exercising, lifting weights that are too heavy (e.g., heavy skull crushers), poor form or lifting technique during skull crushers, and a sudden increase in training volume (i.e., performing an excessive amount of skull crushers during a workout). Any of these factors, individually or in combination, can cause your elbow to hurt during skull crushers. However, for most weightlifters, the primary cause is restricted (shortened, tight and tense) triceps and forearm muscles.

To cure or prevent elbow pain during skull crushers, it is crucial to prioritize proper form, gradually increase weights, and, most importantly, maintain pliable triceps and forearm muscles through self-myofascial release (SMR) exercises. These exercises can instantly relieve the restrictions in the muscles and minimize the risk of injury, overuse, and inflammation.

"Push" exercises such as skull crushers can trigger or aggravate elbow pain because the exercise involves the triceps and elbow tendons. The repetitive use of the elbow during skull crushers can strain and inflame the triceps tendon and elbow tendons. When the elbow tendons become inflamed, it causes acute elbow pain after the workout - this is what causes your elbow to hurt after doing skull crushers or triceps extensions.

Acute elbow pain is an inflammatory pain experienced during or immediately after working out. In this case, it includes:

• Burning pain at the tip of the elbow and around the elbow joint after skull crushers
  
• A sensation of heat, swelling, or redness around the elbow after skull crushers
• Sore elbow after working out the triceps muscle
• Elbow pain when bending and straightening arm after skull crushers
• Sharp or severe elbow pain during or after skull crushers

A side-by-side comparison photo of the triceps and forearm flexor muscles. Left photo: Illustration of the shoulder joint, scapula, arm bone, and triceps brachii muscle and tendon. Right photo: Illustration of the forearm flexor muscles and tendon. When these muscles groups become shortened, they cause posterior and inner elbow pain during skull crushers. The "X" indicated on each photo is where trigger points in the forearm flexors and triceps muscle tend to occur. Trigger points, also known as muscle knots, are small, hyperirritable spots within a muscle. They cause pain and tenderness and can develop due to muscle overuse, stress, or injury. Image source: Google

If you experience inner elbow pain (or pain at the back of the elbow) while doing skull crushers, the cause is usually a combination of the following: 1) restricted triceps and forearm muscles; 2) inflamed triceps tendon and elbow tendon. During skull crushers, the forearm flexor muscles and triceps muscle extend and contract, and as a result, they pull and put tension on the inner elbow tendon and triceps tendon.

The forearm flexor muscles can overstretch and inflame the tendon on the inside part of the elbow and cause inner elbow pain (also known as golfer's elbow or medial epicondylitis). Likewise, the triceps muscles can overstretch and inflame the triceps tendon at the back of the elbow and cause posterior elbow pain (also known as triceps tendonitis or lifters elbow).

Posterior elbow pain and inner elbow pain can be chronic (develop over time) or acute (occur suddenly from overloading the elbow). Acute pain is an inflammatory pain experienced during or immediately after an exercise. In this case, experiencing inner elbow pain or posterior elbow pain while doing skull crushers is a sign of acute elbow pain.

Nurudeen performing skull crushers during a shoulders and arms workout at the gym (2021). Skull crushers are a variation of the Overhead Triceps Extension and an effective exercise to build arm strength, primarily targeting the triceps muscle. However, "pull" exercises such as skull crushers can trigger or worsen triceps tendonitis and golfer's elbow.

The muscle conditions that lead to elbow pain are gradual and cumulative. Through repetitive use and over time, the forearm muscles and triceps muscle become restricted (shortened, inelastic). This process of muscle restriction can take months or years to develop.

When the triceps muscles become chronically restricted (lasting over three months), a routine activity at home or work (carrying a bag of groceries, holding or gripping something tightly), or at the gym (e.g. routine skull crushers workout) can suddenly trigger elbow pain. Unfortunately, most people do not realize their forearm or triceps are restricted until a routine activity unexpectedly triggers elbow pain.

When you perform an exercise involving the arms, for example, skull crushers, the triceps and forearm muscles contract. Over time as you exercise, the forearm flexor muscles, and triceps muscle become tighter and shorter. Shortened forearm muscles and triceps muscle pull and put tension on the elbow and triceps tendon - and decrease the elasticity of the tendons. As a result, the tendons get overloaded and inflamed, and cause elbow pain during skull crushers and other triceps extension exercises.

The pain usually occurs on the inside part of the elbow (golfer's elbow) or at the back of the elbow (triceps tendonitis). The elbow tendons that cause elbow pain during skull crushers include the medial elbow tendon (inner elbow tendon) and triceps brachii tendon (posterior elbow tendon).

For a detailed article on the root causes of elbow pain from lifting weights, including the types of elbow tendonitis (tennis elbow, golfer's elbow, triceps tendonitis), elbow bursitis, chronic vs. acute elbow pain, and the fastest way to cure elbow pain, check out this complete guide: how to fix elbow pain from lifting.

Important: Apart from musculoskeletal injuries (muscle and tendon-related pain), other medical conditions can contribute to elbow pain during skull crushers. These include nerve entrapment and compression, bone fractures and dislocations, and arthritis, which causes joint inflammation, pain, and stiffness. If your condition is medically related, it's important to consult your healthcare provider to ensure there are no structural issues with your elbow.

A side-by-side comparison photo of the forearm extensors and flexor muscles. Left photo: Illustration of the forearm extensor muscle group and tendon. Right photo: Illustration of the forearm flexor muscles and tendon. When these muscles groups become shortened, they cause outer and inner elbow pain during tricep extension exercises. The "X" indicated on each photo is where trigger points in the forearm muscles tend to occur. Trigger points cause pain and tenderness and can develop due to muscle overuse, stress, or injury. Image source: Google

Performed with good technique, skull crushers (or other variations of triceps extension) are not bad for the elbows. However performing skull crushers without first warming up (e.g. stretching the forearm muscles, triceps muscle, and elbow tendons), lifting a weight too heavy, or a sudden increase in training volume (i.e. performing an excessive amount of skull crushers) can overload the elbow tendons and triceps tendon, and cause elbow tendonitis and elbow pain.

Skull crushers do not cause elbow pain when performed with good technique. However, skull crushers can trigger or aggravate elbow tendonitis, elbow pain, and forearm pain. "Push" exercises such as skull crushers involve the forearm muscles, triceps muscle, elbow tendons, and triceps tendon. During skull crushers, the forearm muscles and triceps muscle can get overloaded. When these muscles become overloaded, they can overstretch and inflame the elbow tendons and causes acute elbow pain (sharp pain) or aggravate chronic elbow pain (dull pain).

Nurudeen performing overhead barbell triceps extension at gym (2019). The overhead triceps extension is a "push" exercise. It targets and develop the triceps muscle (triceps brachii and triceps tendon). It is a very effective exercise to build bigger arms. "Push" exercises such as triceps extension can aggravate golfer's elbow (pain on the inner part of the elbow) and triceps tendonitis (pain at the back of the elbow).

Skull crushers do not damage elbows when performed with good technique. However, for a person experiencing elbow tendonitis, skull crushers can trigger acute elbow pain or aggravate chronic elbow pain, leading to elbow tendinosis.

Tendinosis is the deterioration of tendon collagen due to repetitive stress and chronic injury. Tendinosis results in the loss of strength in the tendon and often lead to tendon tear or rupture. So doing skull crushers with elbow tendonitis or triceps tendonitis (i.e. inflammatory tendon pain) can lead to elbow tendinosis (i.e. degeneration of elbow tendon) and damage the elbows.

Skull crushers is a safe exercise and will not cause injury to the elbow, when performed with good technique. However, any or a combination of the following factors can cause you to hurt your elbow during skull crushers:

• Inadequate warm-up of the triceps, forearms, elbow tendons, and triceps tendon before doing skull crushers
• Inadequate stretching of the triceps and forearm muscles before doing skull crushers
• Lifting a weight too heavy (e.g. heavy skull crusher sets)
• Bad skull crushers lifting form. To learn the proper skull crushers lifting form, check out this video.
• A sudden increase in training volume (i.e. performing an excessive amount of skull crusher sets)
• Doing skull crushers while experiencing ongoing mild-to-severe elbow or triceps tendonitis

It depends on the severity of the elbow pain. If the elbow or triceps tendonitis causes "low to mild" pain, most people can use sports tape, kino tape, elbow sleeves, elbow brace, elbow straps, or other short-term pain relief remedies to reduce elbow pain during skull crushers. If the elbow or triceps tendonitis is chronic and severe or causes sharp pain in the elbow during skull crushers, it's best to treat the root cause of the pain before resuming physical training.

Both dumbbell skull crushers and barbell skull crushers can trigger or aggravate elbow pain; however, dumbbell skull crushers is better. Here is why:

Dumbbell skull crushers isolate each arm and therefore require less weight. The barbell skull crusher is a more effective exercise for growing bigger triceps. As such, barbell skull crushers enable the use of more weight.

Most people naturally lift heavier weights during barbell exercises compared to dumbbell exercises. For this reason, if you experience skull crushers elbow pain, dumbbell skull crushers are less likely to trigger or aggravate elbow pain. You can also experiment with different variations of triceps extension exercises (see below).

Unlike skull crushers which put excessive tension on the triceps tendon, the following exercises minimize tension on the triceps tendon, and as a result, cause less pain in the elbow. Here are 12 alternatives to skull crushers to reduce elbow pain:

1. Cable Rope Triceps Pushdown
2. Cable Triceps Pushdown
3. Triceps Pushdown V Bar
4. Machine Triceps Extension
5. Cable Triceps Kickback
6. Cable Reverse Grip Triceps Pushdown
7. Band Back Flys
8. Cable Kneeling Triceps Extension
9. Stability Ball Weight Plate Pullover
10. Cable Triceps Incline Pushdown
11. Cable Low Triceps Extension
12. Cable Rope Supine Triceps Extension

It's possible to relieve elbow pain from skull crushers, by releasing the forearm flexor muscles, forearm extensor muscles, and triceps muscle and tendon. You can accomplish this by using a myofascial release massage ball. Once the restricted muscles in the forearm and triceps are released, it will alleviate the tension on the elbow tendons, which allows the tendons to heal.

Using a combination of post-workout treatments, for example - RICE therapy (to relieve burning pain), magnesium supplementation (to reduce inflammation), self-myofascial release (to relieve sharp, shooting, dull pain), it's possible to treat and heal elbow pain from skull crushers in 7-10 days. To accomplish this, it will require performing self-myofascial release (SMR) on the triceps and forearm muscles, at least 2-3 times a day.

Keep in mind that simply resting the elbow (i.e. taking a break from physical training), might temporarily provide relief, but it will not fix the root cause of the pain (e.g. restricted triceps and forearm muscles that overload the elbow tendons and cause elbow pain during skull crushers).

As explained above, when performed with good technique, skull crushers is a safe exercise and will not cause injury to the elbow or elbow pain. However, if the elbow is injured with forearm pain, golfer's elbow (inner elbow pain), or triceps tendonitis (pain at the back or elbow), then performing lying skull crushers will cause some degree of elbow pain.

With that understanding, here are five tips on how to perform skull crushers without elbow pain:

1. Stretch the forearm and triceps muscles before working out
2. Perform skull crushers with cables or dumbbells instead of barbells
3. Perform two warm-up sets with lighter weights before increasing the weights
4. Use lifting straps to help reduce forearm muscle tension from gripping the weights
5. Use elbow sleeves or elbow wraps to help compress the elbow and triceps tendon

For more tips, see the FAQs below on how to stop, fix and prevent elbow pain when lifting:

• What options do I have to stop my elbows from hurting during skull crushers?

• How can I quickly relieve elbow pain from skull crushers? (5-Minute Exercise)

• How can I avoid and prevent elbow pain from skull crushers?

To stop elbow pain during skull crushers, you have two approaches: short-term pain relief remedies for temporary relief and addressing the root cause of the pain to prevent its recurrence.

Short-term pain relief remedies include joint supplements and vitamins, anti-inflammatory painkillers (NSAIDs), physical therapy, stretching, ice and rest therapy, elbow braces, elbow straps, kinesiology tape, and topical anti-inflammatory solutions (oils and creams). For a detailed explanation, refer to this article.

To permanently cure elbow pain and prevent it from affecting your workouts, it's essential to address the root causes, which include chronic inflammation, magnesium deficiency, and muscle restriction. The TitaniumPhysique Program can help you achieve this goal.

The exercises below can help you relieve acute or chronic elbow pain from skull crushers, including tennis elbow (outer pain), golfer's elbow (inner pain), or triceps tendonitis (posterior pain). You will need a peanut ball and a lacrosse ball, found on Amazon or your local sporting goods store.

If your elbow pain is acute (causing burning pain after working out), you can place an ice pack on the elbow when you are not using the massage ball. Suppose your elbow pain is chronic (causing dull or achy pain during/after working out). In that case, you can supplement it with magnesium to heal and decalcify the elbow tendons.

Important: Restricted triceps and forearm muscles that cause elbow pain develop over many years, so using the correct treatment techniques for lasting results is necessary.

For a step-by-step, easy-to-follow video-based guide to cure and prevent elbow pain, try the TitaniumPhysique Program today. Use the code "blog10" for a limited time to save an extra 10% OFF.

Here is how to quickly relieve elbow pain:

To fix tennis elbow, use a peanut ball to massage the forearm extensor muscles (click the link to see photo). Lean against a wall and place the peanut ball on the forearm extensor muscles. Roll out (massage) the muscles with the peanut ball for 3-5 minutes. Stretch the forearm extensor muscles. Perform this routine once a day. Rest the muscle the following day, then repeat the routine. For faster results, perform the exercise twice a day, once in the morning and once at night.

Nurudeen demonstrating how to fix tennis elbow using a peanut ball to massage the forearm extensor muscles

To fix golfer's elbow, use a peanut or lacrosse ball to massage the forearm flexor muscles (click the link to see photo). Sit on a chair next to a table. Place the ball on the table and position your forearm flexor muscles on top of it. Roll out (massage) the muscle with the ball for 3-5 minutes. Stretch the forearm flexor muscles. Perform this routine once a day. Rest the muscle the following day, then repeat the routine. For faster results, perform the exercise twice a day, once in the morning and once at night.

Nurudeen demonstrating how to fix golfer's elbow using a lacrosse ball to massage the forearm flexor muscles.

To fix triceps tendonitis, use a peanut ball to massage the triceps muscle and tendon (see photo below). Sit on a chair next to a table. Place the ball on the table and position your triceps muscle on top of it. Roll out (massage) the triceps muscle and tendon with the ball for 3-5 minutes. Start near your armpit and work down to the triceps tendon, just above the elbow joint. Stretch the triceps muscle. Perform this routine once a day. Rest the muscle the following day, then repeat the routine. For faster results, perform the exercise twice a day, once in the morning and once at night.

Nurudeen demonstrating how to fix triceps tendonitis using a peanut ball to massage the triceps muscles.

Important: part of avoiding chronic elbow pain, is preventing acute elbow pain. If you begin to feel elbow pain during skull crushers, reduce the weights. If the pain persist, stop the exercise and train another body part that does not involve your elbow. Pushing through a workout with elbow pain will intensify the degree of post-workout acute inflammation, worsen the pain symptoms and prolong the recovery of the elbow.

To avoid elbow pain when doing skull crushers, follow these steps:

1. Stretch the forearms and triceps before doing skull crushers (e.g. forearm flexor stretch).
2. Start your triceps workout by warming up the elbow tendons (e.g. resistance band pull-apart).
3. If performing heavy-lying skull crushers or barbell overhead triceps extensions, incrementally add weights to avoid sudden overload of the forearm muscles, triceps tendon, and elbow tendons.
   
4. Learn and always use proper skull crushers lifting technique. To learn the proper skull crushers technique, check out this video.
5. Incrementally increase training volume (i.e. be mindful about doing an excessive amount of skull crusher sets).
6. Supplement with magnesium counteract inflammation and decalcify the elbow tendons. Magnesium also relaxes muscles to reduce pain.
   

7. Incorporate self-myofascial release (SMR) exercises into your recovery routine. Perform SMR on the forearm extensors, forearm flexors, and triceps muscle/tendon at least twice a week to keep the forearms and triceps pliable.

Important - keep in mind that restricted triceps and forearm muscles that cause elbow pain develop over many years. It is necessary to use the correct treatment techniques to get lasting results.

If you want a step-by-step, easy-to-follow video-based guide to permanently cure and prevent elbow pain, try the TitaniumPhysique Program today. Use the code "blog10" for a limited time to save an extra 10% OFF.

*Program Rated 5 Stars by 97% of Users

Written by: Nurudeen Tijani

Nurudeen (aka TJ) is passionate about helping people build the body they desire through weight training. He is a physique and fitness trainer, nutritionist, yoga instructor, vegan natural bodybuilder, National Physique Committee (NPC) competitor, and founder at TitaniumPhysique. Nurudeen is a member of the International Association Study of Pain (IASP) and the American Chronic Pain Association (ACPA).

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