How To Do Skull Crushers With Dumbbells Like A Total Badass

Let's. See. Those. Triceps.

 If the shredder always makes you feel fear (seriously, the name is not very attractive), do not be afraid. Actually, they are a great triceps adjustment movement: I guarantee you will not be as daunting as it seems. The skull crusher, also known as the triceps expansion (a colder name), is totally worthy of the special procedure of the upper body or triceps.

But you must do this correctly, hey, crush the movement and get the benefit.

How to make a crusher (肱 triceps extension)

How: The knees are bent, the feet are buried in the ground, lying on the back. Hold the weights with both hands and stretch your arms to the ceiling at the shoulders. Slowly bend your elbows and bring weights to your temples; Then, pause and slowly bring the weight to the top of the head. That is representative.

Establish/represent results: I recommend making three groups of 10-12 representatives.

Advice on the form: focus on the articulation of the elbows and shoulders. Start from above the weight and then articulate only on the elbows. Keep your triceps firm when you bend and stretch, and truly isolate them. If you feel unstable with two separate weights, start with weight and hold it for a long time so you can get a better grip and stability.

Benefits of Skull Crushers

As mentioned earlier, the skull crusher is an amazing exercise that can help adjust your triceps. That is because it is a movement similar to the extension of the triceps above, but simply lying down instead of standing.

In addition, due to their location, they will work to strengthen the stabilizers on the elbows and shoulders. This means that other movements of the upper body work better and the risk of injury is lower.

Let the crusher become part of your training

Lying on the extension of the triceps, the skull crusher, whatever you want to call it, this sport is a great addition to any upper body workout. Personally, I prefer to add them at the beginning or end of the training, since they are very challenging for your triceps, or you want to do it when you have a lot of extra energy or as a terminator to consume you. Muscles Try to do three sets of 10-12 repetitions

I also like to use bicep exercises to go beyond this intense triceps movement, which means that I will do a crushing machine and then immediately roll it up with a hammer, to really maximize the burns on the upper body.