Dumbbell Lying Floor Skull Crusher

The Dumbbell Lying Floor Skull Crusher is an effective exercise that primarily targets the triceps, but also engages other upper body muscles for a full workout. This exercise is commonly performed on the floor to provide stability and isolate the triceps for maximum muscle engagement. To perform this exercise, you will need a pair of dumbbells and a sturdy exercise mat. Start by lying flat on your back with your knees bent and your feet flat on the floor. Hold the dumbbells with an overhand grip, keeping your palms facing each other. Extend your arms straight up toward the ceiling, with your elbows fully extended. From this starting position, slowly lower the dumbbells towards the sides of your head, bending your elbows. Be sure to keep your upper arms stationary and your elbows in line with your shoulders throughout the movement. Continue lowering the dumbbells until they are just above the floor, feeling a stretch in your triceps. Pause briefly at the bottom of the movement, then contract your triceps to raise the dumbbells back up to the starting position. Be mindful not to fully lock out your elbows at the top of the movement, as this can increase the risk of joint stress. Control the descent and ascent, focusing on maintaining proper form and feeling the triceps muscles doing the work. The Dumbbell Lying Floor Skull Crusher can be incorporated into upper body strength training routines or used as part of a targeted triceps workout. It is recommended to start with lighter weights, gradually increasing the resistance as you become more comfortable with the exercise. Remember to always listen to your body, use proper form, and consult a fitness professional for personalized guidance.

Instructions

• Start by lying flat on the floor with your back pressed against the ground.
• Hold the dumbbells in each hand, with your palms facing towards each other and your arms extended straight above your chest.
• Bend your elbows to gradually lower the dumbbells towards your temples, keeping your upper arms still throughout the movement.
• Lower the dumbbells until they are close to touching your shoulders or until you feel a stretch in your triceps.
• Pause for a moment at the bottom of the movement, then slowly straighten your arms to bring the dumbbells back to the starting position.
• Repeat the movement for the desired number of repetitions, ensuring to maintain control and stability throughout the exercise.
• Remember to breathe properly during the exercise, exhaling as you extend your arms and inhaling as you lower the dumbbells.

Tips & Tricks

• Use a weight that challenges you but still allows you to maintain proper form.
• Focus on squeezing your triceps at the top of the movement.
• Engage your core and keep your back flat against the floor throughout the exercise.
• Start with lighter weights and gradually increase the resistance as your strength improves.
• Perform the exercise in a slow and controlled manner to maximize muscle engagement.
• Keep your elbows stationary and avoid excessive movement or swinging.
• Breathe out as you extend your arms and breathe in as you lower the dumbbells.
• If possible, have a spotter assist you during heavier sets to ensure safety and proper form.
• Incorporate this exercise as part of a well-rounded upper body workout routine.
• Listen to your body and take rest days as needed to prevent overtraining.