Dumbbell Skull Crushers

Muscle Groups Involved

Triceps - Primary

Highlights

Keep your palms facing the ceiling.
Fully extend your elbows at the top of the movement.
Go for a deep stretch at the bottom.
Do not bounce off the bottom.

Description

The Skull Crusher, also known as the lying triceps extension, is a targeted exercise that focuses on the triceps muscles. This gym staple is great for building strength and size in your triceps while

The Skull Crusher, also known as the lying triceps extension, is a targeted exercise that focuses on the triceps muscles. This gym staple is great for building strength and size in your triceps while challenging your shoulders to stabilize the weight. Start the exercise by lying on your back, dumbbells held in a neutral position, palms facing each other. Brace your core, depress your shoulder blades down and back to lock them into a stable position. Lower the weights under control by bending your elbow. As you get to the bottom, also allow your upper arm to move upwards about an inch, providing a little stretch to your triceps. Pause at the deepest point of the exercise and return the weight to the starting position by extending your elbows and bringing your upper arm back by one inch. Pause at the top and repeat the movement pattern.

Common Mistakes

Do not allow your elbows to flare out excessively, as this can strain the s

Do not allow your elbows to flare out excessively, as this can strain the shoulders and reduce triceps engagement. Do not lower the weight too far beyond the forehead, as it risks injury and places unnecessary stress on the elbows while lowering activation of the triceps. Do not use momentum to lift the weight; instead, focus on controlled movements to maximize effectiveness and reduce the risk of injury. Do not grip the weight too tightly or use improper hand positioning, as this can lead to discomfort or wrist strain.

Pro Tips

Think about pushing through the pinky side of your palm to increase activat

Think about pushing through the pinky side of your palm to increase activation of the lateral head of the triceps.

Purpose

Performing triceps extensions through the middle of their range of motion i

Performing triceps extensions through the middle of their range of motion is a great way to add mass to your arms while improving shoulder stability.

Form

Be sure both arms and hands are in symmetrical positions. Note that your ha

Be sure both arms and hands are in symmetrical positions. Note that your hands can drop lower than the height of your head for a bigger stretch as long as you do not experience any shoulder discomfort.

Additional Names

lying triceps extension