The perfect exercise for getting the tricep muscle in shape, the db skull crushers are mainly used to improve the tricep strength and size. One of the most crucial muscles while training the upper body is the tricep muscle. Be it for a professional weightlifting competition or to maintain a fit and healthy body in general; the db skull crushers are the best way to train your muscle.
The exercise gets its name from the complicated position and stance it requires. One wrong move and it will literally crush your skull! So it is quite necessary to get the correct posture and know about the exercise. Read the article and get all the important information about db skull crushers.
Muscles That db Skull Crushers Target
Firstly, you should be aware of the muscles that this exercise targets.
Another name for db skull crushers is lying triceps extensions, which makes it obvious that the exercise majorly targets the triceps. Since the exercise involves stretching the part of the hand above the elbow, the exercise targets all three heads of the triceps (lateral, medial, and long). Db skull crushers majorly work up the medial and lateral head. This is a triceps isolation exercise, so it works best for the muscles triceps brachii, a Latin word for “three-headed muscle of the arm.”
Now that you know the muscle that is being targeted by db skull crushers, you must also know the right posture that you should maintain while performing db skull crushers.
How To Correctly Perform db Skull Crushers?
This section will guide you through the right process to perform db skull crushes. You can use the following steps to attain the right posture for db skull crushers.
Before starting, let’s list out the equipment that you would need to perform the exercise. The first is a pair of dumbbells, and the second is a bench.
First, lie down straight on the bench (or if you’re working out at home, lie down straight on the floor). The bench improves the range of motion.
Hold the dumbbells on each side and hold them straight above your face while lying down on the bench. (tip: it’s better to hold the dumbbells above your face instead of keeping them over the shoulders as it keeps the tricep muscle engaged)
Then without moving your elbows, lower the weight until you feel it in the targeted muscle. Then bring back the weights in the same position. Repeat the same movement again to complete a rep.
Tips:
- Keep your feet flat on the ground and back straight, flat with the bench.
- Do not keep your elbows flimsy; it’ll increase the chances of injury.
- Try to use your strength instead of momentum to get the muscle worked up
- Use a full range of motion for effective results.
So, following these steps, you can complete your set of db skull crushers. You can also try some other variations of this exercise that targets the triceps.
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Variations Of db Skull Crushers
If you think this set of exercises is not suitable for you but still want to work on your tricep muscle, then you should consider one of these variations of the bd skull crushers.
Incline Lying Triceps Extensions: This variation is self-explanatory, instead of lying on a flat bench, the bench is inclined at a different angle. This increases the pressure on the tricep muscle.
Resistance Band Skull Crusher: This workout variation of db skull crushers replaces the dumbbells with a resistance band, making the posture better. Anchor the resistance band onto something sturdy or put it beneath the bench to secure it. Then hold each side of the resistance band and perform the same motion with the correct posture.
Barbell Skull Crushers: For people who find it difficult to hold the dumbbells, a barbell is better to form a grip. Hold the barbell at an equal distance and keep the elbow sturdy while performing the same motion.
EZ Bar Skull Crushers: The EZ Bar Skull Crushers are similar to the barbell variation of the same exercise, the advantage being the bar’s weight. You can have a wide or narrow grip accordingly.
So, if you think db skull crushers are difficult, then you can use any of the abovementioned variations according to your needs.
Benefits Of db Skull Crushers
Whenever you perform an exercise, you must be well aware of the benefits that the exercise will have, not only on the targeted muscle but on overall health and fitness. So before you start with db skull crushers, you must know the benefits that the exercise will bring for you, apart from strengthening the targeted muscle.
- It will build up your lockout strength.
- It opens up the elbow movement.
- It improves bone health and enhances shoulder mobility.
- This leads to a better grip.
So if these points add any value to your overall health and fitness, then you can get started with this tricep isolation exercise.
The db skull crushers can be an excellent addition to your overall workout routine. Along with improving tricep muscle strength, the exercise also improves overall fitness. Let us know if this article was of help to you!
