Dumbbell Lying Triceps Extension

The Dumbbell Lying Triceps Extension is an effective exercise that specifically targets the triceps muscles, the muscles located at the back of your upper arm. This exercise is commonly known as the "skull crusher" due to the motion resembling the movement of crushing a skull, but fear not, no skulls will be harmed during this exercise! The Dumbbell Lying Triceps Extension is typically performed on a bench or on the floor with your back flat and legs bent for stability. By holding a dumbbell in each hand and extending your arms directly above your chest, you engage your triceps. The main movement involves slowly lowering the dumbbells towards the sides of your head while keeping your elbows stationary and close to your ears. This action effectively targets the triceps, challenging them with resistance and promoting muscle growth. Incorporating the Dumbbell Lying Triceps Extension into your workout routine can lead to strong and sculpted triceps, as well as improved overall upper body strength. It is crucial to maintain proper form throughout the exercise to maximize its benefits and reduce the risk of injury. Start with lighter weights and gradually increase as you become more comfortable and confident with the movement. Remember, it is always important to warm up before starting any exercise routine and consult a fitness professional for proper guidance and technique. So, grab those dumbbells and give the Dumbbell Lying Triceps Extension a go for stronger, more defined arms!

Instructions

• Lie on a flat bench with your feet flat on the floor and a dumbbell in each hand.
• Extend your arms straight up above your shoulders, palms facing each other, and keep your elbows in close to your head.
• Lower the dumbbells towards your forehead by bending your elbows, while keeping your upper arms stationary.
• Pause briefly at the bottom of the movement, feeling the stretch in your triceps.
• Push the dumbbells back up to the starting position, fully extending your arms and contracting your triceps.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Use a weight that challenges your muscles but allows you to maintain proper form.
• Ensure that your elbows remain stationary throughout the movement.
• Focus on squeezing your triceps to fully engage the muscle.
• Position your upper arms perpendicular to the floor for optimal triceps activation.
• Engage your core muscles to maintain stability throughout the exercise.
• Perform the exercise in a controlled manner, avoiding any swinging or jerking motions.
• For variation, you can perform this exercise on an incline or decline bench.
• Keep your wrists straight and aligned with your forearms to avoid wrist strain.
• Inhale as you lower the dumbbell and exhale as you extend your arms.
• Allow for proper recovery by giving your triceps at least 48 hours of rest between workouts.