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Dumbbell skull crushers are typically performed with a weight in each hand although you can also hold one dumbbell in two hands.
Floor dumbbell skull crushers. Rest for one minute then repeat for four sets. To perform the standard version grab a pair of dumbbells and lie face up on a bench with your feet flat on the floor. You ll sacrifice the amount of weight you can use because dumbbells are harder to control but that s not necessarily a bad thing. You re also able to perform these with different grips which affects how the triceps are recruited.
Skull crushers aka lying triceps extensions are a move traditionally performed lying down on a bench or exercise mat with a pair of dumbbells or an ez curl bar just one of many barbells at the gym you hold the weight over your face hence the name skull crusher with elbows pointing up then use your triceps the muscles on the back of your upper arm to straighten your elbow and pull. Just remember to concentrate on your grip you don t want to drop the weights and literally crush your skull. With dumbbells each arm has to work independently. Do 10 to 12 floor skull crushers followed by 6 traditional bar to forehead skull crushers.
Then rep out on close grip floor bench presses. You may not have access to a bench but the floor press takes care of chest training. Laying flat on your back bring the dumb bells up over chest. Floor dumbbell skull crusher lying on your back with dumbbells in each hand you will bring your shoulder blades down and back against the floor engaging yo.
Lying skull crusher form.
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