How to perform Dumbbell Skullcrusher with proper form
Starting Position
- Lie on a Bench: Position yourself on a flat bench, ensuring your head, shoulders, and back are supported.
- Grip the Dumbbells: Hold a dumbbell in each hand, with your palms facing each other. Extend your arms straight above your chest.
Execution
- Lower the Dumbbells: Bend your elbows to lower the dumbbells towards your forehead, keeping your upper arms stationary.
- Maintain Control: Ensure your elbows stay close to your head and do not flare out. Lower to a comfortable range without straining.
- Return to Start: Press the dumbbells back up, extending your arms fully while squeezing your triceps at the top.
Tips
- Neutral Wrist Position: Keep your wrists straight to avoid strain.
- Breath Control: Inhale as you lower the weights, exhale as you lift them.
- Focus on Form: Prioritize movement quality over weight to prevent injury.
Common Mistakes
- Flaring elbows: Keep them tucked in throughout the movement.
- Using momentum: Move slowly and deliberately to ensure muscle engagement.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Cable Kickback, Cable
Type: Upper, Push
Target: Triceps
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders