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Skull Crusher: Trizeps mit Stirndrücken breiter machen – Sports Gear Patrol Zum Inhalt springen Den Skull Crusher hatte jeder Massesportler schon mal zwecks Muskelaufbau im Trainingsplan. Was nicht zwingend heißt, dass es eine effektive Übung für Trizeps ist. Wir schauen uns an, warum und wie das Stirndrücken in dein Training gehört.
Sind Skull Crusher und Stirndrücken die gleiche Übung? Das liegende Trizepsstrecken habe ich als Skullcrusher und später als Nose Breaker kennengelernt. Im deutschsprachigen Raum hat sich inzwischen wohl zusätzlich der Begriff Stirndrücken durchgesetzt.
Die aus dem US-amerikanischen Raum stammenden Begriffe Skull Crusher und Nose Breaker klingen nicht nur martialisch, sie weisen auch auf Gefahren bei unvorsichtiger Ausführung hin.
Kaputte Schädel und Nasen habe ich in meiner 27-jährigen Fitnesskarriere noch nicht gesehen; allerdings schon mal die eine oder andere Blessur an der Stirn.
Der Begriff Stirndrücken nimmt noch konkreter Bezug auf eine Ausführungsvariante, die ich bis vor einiger Zeit selbst noch als zwingend empfohlen hätte.
Im weiteren Verlauf werde ich die Begriffe, Skull Crusher und Stirndrücken synonym verwenden.
Stirndrücken: Ausführung in der Standardvariante Das Stirndrücken wird immer liegend ausgeführt. Da kaum Rotation in den Schulterblättern stattfindet, ist eine Hantelbank zwar bequem, aber für die Übung nicht zwingend notwendig. Man kann den Skull Crusher auch effektiv auf einer Fitnessmatte performen.
Die Schulterblätter sollten vor dem Start der Übung Richtung Wirbelsäule zusammengezogen werden und sich anschließend möglichst wenig bewegen.
Das Gerät der Wahl ist oft die SZ-Stange , da hier das Handgelenk ein wenig stabiler ist als mit der Langhantel. Wer damit immer noch Probleme hat, kann aber auch eine Super-SZ oder einfach zwei Kurzhanteln verwenden.
Allerdings kann mit Kurzhanteln aufgrund der geringeren Stabilität auch nicht ganz so viel Gewicht verwendet werden.
In der oft gezeigten Standardvariante sind die Arme in der Grundposition senkrecht und damit im rechten Winkel zum Körper. Auf dem Boden liegend und vor allem auf der Hantelbank sollte der Körper seitlich stabilisiert werden, indem die Füße etwas weiter außen abgestellt werden.
Niemand sollte sich überreden lassen, auf diese Stabilisierung zu verzichten, um “die Rumpfmuskulatur zu aktivieren” oder ähnlichen Quatsch. Es handelt sich hier um eine relativ isolierte Trizepsübung und die sollte es auch bleiben.
Wird aus dieser Position heraus das Ellenbogengelenk gebeugt, landet man tatsächlich auf der Stirn oder der Nasenwurzel, je nach Länge der Gliedmaßen.
Nicht nur um Unfälle zu vermeiden, sondern auch, um die Übung möglichst effektiv zu machen, sollte diese exzentrische Phase betont langsam und kontrolliert ausgeführt werden. Ich empfehle auch hier eine exzentrische Phase, die mindestens 1,5 mal so lange dauert, wie die konzentrische Phase (Streckung im Ellenbogengelenk).
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Skull Crusher in der modifizierten Ausführung So wird dem Trainierenden ein einigermaßen kontrolliertes Vorgehen beim Stirndrücken praktisch abgefordert, wenn er keine Beulen davontragen will.
Als Ergebnis entsteht etwas irgendwo zwischen Skull Crusher und Überzügen .
Allerdings gibt es nicht wenige Athleten, die das Problem schlicht umgehen, indem sie nicht nur das Ellenbogengelenk beugen, sondern auch den Oberarm Richtung Kopf bewegen und so mit der Hantel oberhalb des Kopfes rauskommen.
Noch vor einiger Zeit hätte ich dies als unzulässiges Abfälschen korrigiert, schließlich kann man aufgrund der Bewegung im Schultergelenk und der damit verbundenen Aktivierung des M. pectoralis (pars abdominalis) nicht mehr von einer isolierten Trizepsübung sprechen.
Muss man aber vielleicht auch gar nicht.
Der lange Trizepskopf zieht über Ellenbogen- und Schultergelenk Der zweigelenkige, lange Trizepskopf wird durch die Bewegung ebenfalls erhöht angesprochen und das ist erst einmal positiv. Damit der Skull Crusher eine Trizepsübung bleibt, müssen aber zwei Faktoren gegeben sein:
1. Das Ellenbogengelenk muss auch bei dieser Ausführung wieder weitgehend gestreckt werden. Die Bewegung sollte nicht in erster Linie im Schultergelenk stattfinden.
2. Der Brustmuskel darf nicht zum limitierenden Faktor werden, soll heißen: der Trizeps erschöpft zuerst.
Sind diese Punkte gegeben, ist die Ausführung des Stirndrückens mit Bewegung im Schultergelenk zielführend, zumindest dann, wenn keine sauberen Wiederholungen mehr drin sind.
Was bringt der Skull Crusher für das Trizepstraining? Betrachten wir nüchtern die Anatomie der drei Trizepsköpfe , gibt es zunächst einmal gar nicht so viele Argumente für den Skull Crusher.
Weder erreichen wir den langen Kopf gezielt; hierfür wären Übungen in der Schulterextension, zum Beispiel Kickbacks oder Drücken am Kabelzug, notwendig, noch erreichen wir die eingelenkigen Köpfe optimal. Hierfür wäre ein noch weiter erhobener Arm, etwa Trizepsstrecken mit Kurzhanteln in der sitzenden Variante, die beste Lösung.
Beim Stirndrücken ist das Schultergelenk weder in der einen noch in der anderen Stellung, sondern ziemlich genau mittig dazwischen. Warum dann überhaupt die Übung ins Programm nehmen?
Argumente für den Skull Crusher im Trizepstraining Beim Stirndrücken befinden wir uns, liegend, in einer sehr stabilen Position, die das relativ isolierte Training des Trizeps mit vergleichsweise hohen Gewichten zulässt.
Das ist vor allem dann interessant, wenn nicht nur die reine Hypertrophie, sondern auch ein echter Kraftzuwachs für den Armstrecker generiert werden soll.
Die Position bietet sich außerdem für Teilkontraktionen geradezu an. Anstatt den Muskel über die volle Range of Motion zu strecken und zusammenzuziehen, können wir ihn im mittleren Bereich der Bewegung durchgehend unter Spannung halten.
Fürs Protokoll: Übungen, die über die volle Range of Motion gehen, sind nach wie vor zu empfehlen, vor allem, wenn die Länge des Muskels eine Rolle spielt.
Wer allerdings Muskeldickenwachstum generieren will, sollte, laut einer Studie, ebenfalls Teilwiederholungen im mittleren Bewegungsbereich in Betracht ziehen:
“Long-term effects were produced by both PRE and FRE, with significant (p ≤ 0.05) increases in cross-sectional area (CSA) of triceps brachii and isometric strength. The CSA increased significantly greater after PRE (48.7 ± 14.5%) than after FRE (28.2 ± 10.9%).”
Goto, Masahiro & Hamaoka, Takafumi & Maeda, Chikako & Hirayama, Tomoko & Nirengi, Shinsuke & Kurosawa, Yuko & Nagano, Akinori & Terada, Shigeru. (2017). Partial range of motion exercise is effective for facilitating muscle hypertrophy and function via sustained intramuscular hypoxia in young trained men. Journal of Strength and Conditioning Research. 33. 1. 10.1519/JSC.0000000000002051.
PRE = Partial ROM Exercise
FRE = Full ROM Exercise
Skull Crusher Ausführung für mehr Muskeldicke Natürlich sind einzelne Studien immer mit Vorsicht zu genießen und das Ergebnis lässt sich wohl eher auf die metabolische Belastung als auf die Muskelmechanik zurückführen. Dennoch: der von der Studie ausgewiesener signifikant höhere Querschnitt ist ein Hinweis, dass Teilkontraktionen in durchgehender Muskelbelastung einen zusätzlichen Effekt generieren können.
Damit das gelingt, muss die Spannung aber auch durchgehend anliegen.
Die zuvor erwähnte Bewegung im Schultergelenk sollte nicht dazu führen, dass der Unterarm in der untersten Position senkrecht nach unten zeigt; hierdurch würde in Teilen eine Entlastung des Trizeps stattfinden.
Kurz gesagt: eine gewisse Bewegung der Oberarme Richtung Kopf ist erlaubt, übertreiben sollte man es aber nicht.
Fast noch wichtiger, die Start- und Endposition der Übung sollte nicht bei senkrechten Oberarmen stattfinden!
Für mehr Muskeldicke: Trizeps durchgehend unter Spannung halten Wir kennen das Bild: Athleten führen schweres Stirndrücken aus und denken zwischen den einzelnen Wiederholungen bei gestreckten Armen ein bisschen über ihr Leben nach. Für das Krafttraining ist das zulässig, wer sich den in der Studie festgestellten Effekt auf das Dickenwachstum des Trizeps zunutze machen will, muss diesen toten Punkt aber vermeiden.
Stattdessen sollte von Anfang an der Oberarm-Kopf-Winkel verkleinert werden. Die Oberarme sind in der Ausgangsstellung also nicht senkrecht, sondern wandern einige Zentimeter Richtung Kopf, so dass in dieser Ausgangsposition bei gestreckten Armen schon Spannung anliegt.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Natürlich muss diese Spannung dann auch beibehalten werden. Die Oberarme dürfen bei der Bewegung nach unten also durchaus dem Kopf noch ein bisschen näher kommen, in der konzentrischen Phase dürfen sie aber niemals die Lotrichtung (senkrecht) erreichen, weil es so wiederum zu einer Entlastung des Trizepsmuskels kommt.
Stirndrücken mit Kurzhanteln Wie eingangs erwähnt, wird das Stirndrücken als Kraftübung mit Kurzhanteln nicht unbedingt effektiver. Hohe Gewichte lassen sich nun einmal besser mit der Stabilität einer Curlstange oder Langhantelstange bewältigen.
Wer also im niedrigen Wiederholungsbereich mit hohem Gewicht arbeiten will, sollte über die Anschaffung entsprechender Ausrüstung nachdenken.
Anders sieht das für die Zielsetzung Muskeldickenwachstum aus. Wenn die durchgehende Time under Tension hierfür wirklich der ausschlaggebende Faktor ist, dann ist das ballistische Bewegen hoher Gewichte ohnehin vom Tisch.
Entsprechend kann das Ziel genauso mit einem guten Satz Kurzhanteln erreicht werden.
Neben der oben beschriebenen korrekten Ausführung ist hier darauf zu achten, dass die Hanteln (und Ellenbogen) eng beieinander bleiben und nicht nach außen wandern. So lässt sich ein gewisses Maß an Stabilität erreichen und wir können sicher sein, dass der Trizeps im Fokus steht.
Ein Vorteil des Skull Crusher mit Kurzhanteln ist die neutrale Stellung im Handgelenk, die sonst nur mit einer Super-SZ-Stange oder einer Rahmenhantel erreicht wird.
So wird vermieden, dass die Übung aufgrund schwacher Unterarme oder Schmerzen im Handgelenk vorzeitig abgebrochen werden muss.
Fazit Der Skull Crusher lohnt sich als Kraftübung und als Muskelaufbauübung für den Trizeps. Eine stabile Position für hohe Gewichte und die Möglichkeit, kontrolliert Teilkontraktionen ausführen zu können, machen die Übung vielseitig.
Dafür sollte die Ausführung aber jeweils im Sinne der entsprechenden Zielsetzung modifiziert werden.
Für das Trainings zuhause ist das Stirndrücken besonders attraktiv. Man benötigt weder viel Platz, noch besonders teure Geräte. Lohnenswert, aber nicht zwingend notwendig, ist die Anschaffung einer Curlstange für die Ausführung mit hohen Gewichten.
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