Skull crusher with dumbbells
The lying dumbbell tricep extension / skull crusher is a powerful exercise that targets the triceps brachii, providing crucial benefits for strength training. This move effectively isolates the triceps, promoting muscle hypertrophy and enhanced definition. Key secondary muscles engaged include the forearms and shoulders. Athletes will benefit from improved arm stability and strength, which is essential for activities requiring overhead motion, pressing actions, and overall upper body power. This exercise also supports joint stability and can aid in injury prevention through balanced muscle development.
| Primary muscle group: | Arms |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
18kg
Avg. weight
40lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Setup: Lie down on a flat bench and hold two dumbbells directly in front of you with fully extended arms at a 90-degree angle from your torso and the floor. Your palms should face inward, and your elbows should be tucked in.
- 2Starting Position: Ensure that your elbows remain stationary and tucked in as you prepare to begin the exercise. This is your starting position.
- 3Lower the Dumbbells: Inhale and slowly lower the dumbbells towards your ears by bending your elbows while keeping your upper arms stationary.
- 4Raise the Dumbbells: Use your triceps to lift the dumbbells back to the starting position as you exhale. Keep your elbows in and upper arms stationary throughout the movement.
- 5Repeat: Continue this motion for the recommended number of repetitions.
Tips & Tricks
Control the Movement: Lower the dumbbells slowly and with control. This ensures that you're engaging the triceps throughout the entire range of motion and reduces the risk of injury.
Elbow Position: Keep your elbows tucked in and stationary. Allowing your elbows to flare out can take the focus away from your triceps and put unnecessary strain on your shoulder joints.
Avoid Locking Out: Do not lock your elbows at the top of the movement. Keeping a slight bend in your elbows ensures continuous tension on the triceps.
Full Range of Motion: Ensure that you're lowering the dumbbells to a point where your arms form a right angle or slightly beyond. This maximizes muscle engagement and development.
Wrist Stability: Keep your wrists neutral and stable. Avoid bending your wrists to prevent strain and possible injury.
Breathing Technique: Inhale as you lower the dumbbells and exhale as you press them back up. This helps maintain proper form and increases performance by stabilizing your core.
Consistent Grip: Maintain a firm yet comfortable grip on the dumbbells. This ensures better control and safety throughout the exercise.
Bench Position: Ensure your back is flat against the bench with a slight natural arch in your lower back. This helps in providing support and maintaining proper form.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
