Dumbbell Scull Crushers

Dumbbell Skull Crushers is an effective isolation exercise targeting the triceps, the muscles at the back of the upper arm. This exercise is ideal for building strength and definition in the triceps, which is essential for pressing movements such as bench press and military press. Dumbbell Skull Crushers also allow you to work with each arm individually, which can help address strength imbalances between the arms.

Correct Form and Technique

Here’s how to perform Dumbbell Skull Crushers correctly:

  1. Starting position: Lie flat on a bench with your feet planted on the floor. Hold a dumbbell in each hand, and extend your arms straight up with your palms facing each other.
  2. Lowering: Slowly bend your elbows and control the movement as you lower the dumbbells down towards your forehead. Keep your upper arms stationary, and focus on the movement coming from the elbows.
  3. Back to start: Press the dumbbells back up to the starting position by extending your elbows, making sure not to lock your elbows out completely at the top.

Watch this video for a demonstration:

Common Mistakes

Avoid these common mistakes to get the most out of Dumbbell Skull Crushers and prevent injuries:

  • Too heavy weight: Avoid using dumbbells that are too heavy. Excessive load can lead to poor technique and increased risk of elbow injuries.
  • Moving the upper arms: Keep your upper arms stationary throughout the exercise. The movement should come from the elbows, not the shoulders.
  • Locking the elbows: Avoid locking your elbows out completely at the top to maintain tension in the triceps.

Modifications and Variations

Here are a few ways you can vary or modify Dumbbell Skull Crushers:

  • One-arm skull crushers: Perform the exercise with one arm at a time to isolate each triceps and address any strength imbalances.
  • EZ-bar skull crushers: Use an EZ-bar instead of dumbbells for a slightly different angle on the wrists and a fixed grip.
  • Skull crushers with decline bench: Perform the exercise on a decline bench to add extra pressure on the triceps from a different angle.

Repetitions and Sets

Recommended repetitions and sets for Dumbbell Skull Crushers based on your fitness level:

  • Beginner: Start with 3 sets of 10-12 repetitions using light dumbbells.
  • Intermediate: Perform 4 sets of 12-15 repetitions with moderate weight.
  • Advanced: Complete 4-5 sets of 8-10 repetitions with heavier dumbbells for maximum muscle growth and strength.

Breathing Technique

Proper breathing technique is crucial for maintaining control during Dumbbell Skull Crushers:

  • Inhale: Breathe in as you lower the dumbbells towards your forehead.
  • Exhale: Breathe out as you press the dumbbells back to the starting position.
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