Dobbell skull crushing – no exercise is scarier than this. Burpees are not easy, but they’re safe. However, skull crushing injuries are self-inflicted and are marked on the helmet.
These are something you’ve likely heard of, but many people don’t know what they actually mean. These are a great way to add weight and define your back arms. They can be safely done if you use common sense and the correct technique. There is very little risk of injury.
This article will give you the complete information on the dumbbell skull crush, including how they work, the benefits that they provide, their limitations, as well as the best ways to modify them to fit your needs and equipment.
Dumbbell Skull Crusher
Anyone who is looking to improve tricep strength and power can do the dumbbell skull crushings. Training for the upper body includes the triceps as one of the most important muscles.
The dumbbell skull crushers can be used to improve your upper body strength and increase size.
Working Muscles
Primary Muscle Group
A properly working dumbbell skull crusher will not, contrary to popular belief, actually break your skull. The triceps muscles prevents this. There are three heads to the triceps muscles: one long medial and one long lateral.
You can work across your 3 head with the lying triceps extensions. This exercise targets both the long and lateral triceps.
Secondary Muscle Group
The dumbbell skull crusher works to isolate your triceps muscles. However, other muscle groups can also be trained. To stabilize your arms, contract the front and backdeltoids of your shoulders.
When you’re lying in triceps extension or flexion, the clavicular head (or pectoralis Major) is in your chest. It is a source for tension. The latissimus Dorsi muscle, which is the biggest in your back plays an essential role in stabilization.
Benefits
#1 Stronger Triceps
A dumbbell skull crusher has been shown to increase triceps muscle strength. To be able to do various exercises on the upper body, you need to have a stronger triceps muscle. Without strong tricep muscles, it is hard to train your chest and shoulders effectively.
Strengthening your triceps can increase the strength of your arms, making it easier to do a range of exercise in the gym.
Triceps Isolation
The triceps stretch lying is an isolated exercise. The dumbbell skull crusher, unlike pushups or bench presses, targets the triceps muscles.
For athletes and bodybuilders as well as anyone who is interested in enhancing the strength and appearance of their triceps, this information is essential.
#3 Low Stress on the Wrists
The dumbbell skull crusher keeps your wrists straight. Your wrists are not subject to rotation.
You may have trouble doing other difficult exercises like the weighted dips or close grip barbell. The dumbbell skull crusher will help you relax your wrists.
Instructions Dumbbell Skull Crusher
Equipment
You will need an exercise dumbbell for this type of workout.
Setup
- Your body should be on a flat bench or on the ground. You can also place your feet on the floor.
- Keep the dumbbells close to your chest and your hands in front. Then, work your core.
Instructions
- Keep your elbows straight while keeping your elbows fixed. Now, bend your elbows so that the dumbbells are closer to your ears. Inhale.
- To stretch your arms to a standing position, contract your triceps muscles. Exhale.
- You can repeat this motion for as many times as you like.
Recommendation
Start with a light weight dumbbell and do 3-4 sets, 10-15 reps. You can get a heavier pair of dumbbells if you feel confident in your form. For 3-4 sets, you should do 6-8 reps.
Mistakes
#1 Flooring of The Elbows
When performing dumbbell skull crushing, many weightlifters flail their elbows. We risk injuring ourselves and taking tension off our triceps if our elbows are raised.
To practice proper form, keep your elbows straight.
#2 Excessive Movement of Shoulders/Elbows
You must ensure that your elbows remain in the correct position when you are triceps extension lying position. When the weight is decreased, people are more likely to move their shoulders forward. The elbows can also slide backwards due to this.
Although certain movements can be natural, too much movement could cause your lats and make it harder to raise the dumbbells. To strengthen only your triceps muscles you can keep your elbows and shoulders in a seated position.
#3 Archiving back
Your stability and posture can be affected by the back arching that you perform when performing the lying triceps extensions.
Instead of benting your back, place your feet on the ground with your soles on them. Next, exercise your core to ensure that your back remains flat against the ground or on the bench.
Variations of the Dumbbell Skull Crusher
#1 Skull Crushers
No equipment? You don’t need any equipment! The skull crusher can be made with your entire body. Begin by placing your hands together and getting in the plank position. Then, contract your triceps to lift your body up off the ground and move backward.
Return to the plank position and then repeat.
#2 Barbell Skull Crushers
Barbell skull crushers are different to dumbbell skull cutters. This is especially useful if you want to improve your workout’s weight.
#3 1-Arm Skull Crushers
You can also use the skull crusher to train your arms in an individualized way. This will correct any muscular imbalances. To ensure stability, make sure you engage your core!
Dumbbell Skull Crusher: Crusher Options
You might also enjoy these dumbbell skull crushing exercises.
#1 Alternative Triceps Pushdown
An effective exercise to isolate the triceps is the alternate triceps drawdown. Your elbows should be close to your sides. Then, contract your triceps at the bottom of every repetition.
#2 Overhead Triceps Extension
Exercising your triceps above the head is an excellent way to increase strength. Pull the rope out from the top of your extension and pull it back.
#3 Close Grip Bench Press
A bench press that uses a tight grip can be a good exercise for your triceps. It’s also more efficient than the regular bench press. To push upwards, place the weight just under your chest. Repeat!
Dumbbell Skull Crusher: Sets & Reps
It’s much simpler than the deadlift or squat. You don’t need to do a lot of programming in order to reap the rewards. Programming options may be limited because it is an isolated exercise. This doesn’t necessarily mean the dumbbell skull crush can’t used in other ways.
You can use lighter weight dumbbells to crush the skull. To maximize your potential benefits, it is important to choose the correct form.
You can aim for higher reps to achieve this. You should aim to complete three sets with eight- to twenty reps each, and allow for 1 to 2 minutes pause in between.
Muscle growth: 2–4 sets of 8-12 repetitions at a challenging but manageable weight.
Endurance Do 3-4 sets of 15-20 reps each using a light weight and with very little rest.
Beginning: 8 sets with the weight you choose to allow for maximum focus on your form.
Strength: To increase your strength, you’ll need to gain weight and perform 4 to 6 sets.
Remember that you should rest for 24 hours between each exercise session.
Regularly incorporate the dumbbell skull crushing routine into your daily routine.
What Time Is the Best To Perform The Dumbbell Crusher in My Training?
Do the dumbbell skull crushing as soon as you can during your arm training. This is because the dumbbell skull crush could have additional weight. It is not a good idea to pre-fatigue your muscles with other exercises to prevent your body from lifting heavier weights.
My Elbows Hurt by the Dumbbell Skull crusher, What Can You Do?
It is most likely not the dumbbell skull crush. You should consult a doctor if you feel any discomfort. The best rule is. It’s better to stay away from it if it hurts, even if it isn’t in an usual way. Pushdowns are one example of a range of cable exercises you can do. These exercises are generally gentler on the shoulders and elbows.
The Barbell Skull Crusher vs. The Dumbbell Skull Crusher
Not necessarily. As with any other exercise, the goal of this exercise is to force as much muscle tissue as possible. You will know if your muscle is functioning as it should. Try another exercise if it doesn’t feel right. Every person is unique and will have their own preferences about which exercise is most efficient. You might consider attaching a tris hand to an extension cable if you have trouble feeling the tris. A pair of dumbbells is also a good option. Even kettlebells work. They can be used for play.
What Should We Be Aware of?
There are some things you should know before starting the dumbbell skull crushing. The dumbbell skull crusher requires some control in order to prevent your skull from being crushed. To ensure my clients can do the eccentric (lowering) portion of the exercise, I recommend that they start with lighter weights. It’s better to start with tricep exercises like kickbacks with bands if you have instability. If you have the same strength in both arms, two dumbbells for this exercise won’t be the best option.
If you have tendonitis, pain in your wrists or are suffering from stiffness of the elbows due to dumbbell skull crushing, these devices should not be used. The wrist is also being put under a lot. If your wrists are feeling discomfort, take good care.
Last Words
A one-joint dumbbell skull crushing exercise is designed to strengthen the triceps muscles. It’s a common part of a push-pull or upper-body routine. Although the workout is most commonly done on a bench or on a mat with dumbbells and barbells, it can also be performed using dumbbells. For safety and precision, the form is important. Keep your spine straight and aligned with the body. The dumbbell skull crush must be constructed slowly to ensure your stability and control. You might also experience pain in the elbow and wrist. Modifying or altering the exercise may be safer.