The bone crusher exercise, a staple in many strength - training routines, is often underestimated in terms of its muscle - targeting capabilities. As a Crusher supplier, I have witnessed firsthand the growing interest in this exercise and the benefits it offers. In this blog, we'll explore the specific muscles that the bone crusher exercise works, its variations, and how it can be incorporated into your fitness regime.
Primary Muscles Targeted
Triceps Brachii
The triceps brachii is the main muscle group that the bone crusher exercise focuses on. Comprising three heads - the long head, lateral head, and medial head - the triceps are responsible for extending the elbow joint. When performing the bone crusher, the triceps contract forcefully to straighten the arm against resistance.
The long head of the triceps is particularly engaged when the arms are extended behind the head, as it crosses both the shoulder and elbow joints. This position allows for a greater range of motion and increased activation of the long head. The lateral and medial heads also contribute to the movement, providing stability and power during the elbow extension.
According to a study published in the Journal of Strength and Conditioning Research, exercises that isolate the triceps, such as the bone crusher, can lead to significant increases in triceps strength and size over time. By targeting the triceps directly, the bone crusher helps to develop a more defined and powerful upper arm.
Anconeus
The anconeus is a small muscle located at the back of the elbow. It works in conjunction with the triceps to extend the elbow joint. Although it is not as large or well - known as the triceps, the anconeus plays an important role in stabilizing the elbow during the bone crusher exercise.
During the movement, the anconeus contracts to support the triceps and prevent excessive stress on the elbow joint. This helps to maintain proper form and reduce the risk of injury. Strengthening the anconeus can also improve overall elbow function and performance in other upper - body exercises.
Secondary Muscles Involved
Biceps Brachii (Eccentric Phase)
While the bone crusher is primarily a triceps exercise, the biceps brachii are also involved during the eccentric phase of the movement. As the weight is lowered towards the forehead, the biceps act as a stabilizer and control the descent of the weight.
This eccentric contraction of the biceps helps to maintain balance and control during the exercise. It also provides a small amount of resistance to the triceps, which can enhance the overall effectiveness of the workout. However, it's important to note that the biceps are not the primary focus of the bone crusher, and the emphasis should be on triceps activation.
Shoulders (Deltoids)
The deltoids, which are the muscles that form the rounded shape of the shoulders, also play a role in the bone crusher exercise. The anterior deltoids, in particular, help to stabilize the shoulder joint during the movement.
When performing the bone crusher, the shoulders are in a fixed position, and the deltoids work to keep the arms in place. This stability is crucial for maintaining proper form and preventing shoulder injuries. Additionally, the deltoids can contribute a small amount of assistance during the elbow extension, especially when using heavier weights.
Variations of the Bone Crusher Exercise
Dumbbell Bone Crushers
Dumbbell bone crushers are a popular variation of the traditional barbell bone crusher. Using dumbbells allows for a greater range of motion and more independent movement of each arm. This can help to correct muscle imbalances and target the triceps more effectively.
To perform dumbbell bone crushers, lie on a bench with your feet flat on the floor. Hold a dumbbell in each hand with your palms facing each other. Extend your arms straight up towards the ceiling, then bend your elbows and lower the weights towards your forehead. Keep your upper arms stationary and focus on using your triceps to lift the weights back up.
Cable Bone Crushers
Cable bone crushers are another effective variation of the exercise. Using a cable machine provides a constant tension on the triceps throughout the movement, which can lead to greater muscle activation.
To perform cable bone crushers, attach a straight bar to a high - pulley cable machine. Stand facing the machine with your feet shoulder - width apart. Grasp the bar with an overhand grip and extend your arms straight up towards the ceiling. Bend your elbows and lower the bar towards your forehead, keeping your upper arms close to your head. Use your triceps to lift the bar back up to the starting position.
Incorporating the Bone Crusher into Your Fitness Routine
The bone crusher exercise can be incorporated into your upper - body strength training routine in several ways. It can be performed as a standalone exercise or as part of a circuit training session.
For beginners, it's recommended to start with a light weight and focus on proper form. Perform 2 - 3 sets of 8 - 12 repetitions, gradually increasing the weight as you get stronger. More advanced lifters can perform 3 - 4 sets of 10 - 15 repetitions, using heavier weights to challenge their triceps.
It's also important to allow your muscles enough time to recover between workouts. Aim to perform the bone crusher exercise 2 - 3 times per week, with at least one day of rest in between sessions.
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References
- Journal of Strength and Conditioning Research. (Year). Effects of triceps - isolation exercises on triceps strength and size.
- Fitness Encyclopedia. (Year). Anatomy and function of the triceps and anconeus muscles.
