Dumbbell Skull Crusher
A skull crusher performed with a pair of dumbbells as opposed to a barbell.
As with the barbell, elbows must remain tucked in and only the forearm should move.
The dumbbell skull crusher utilizes further stabilizer engagement.
Here's The Barbell I Use & Recommend...
I've been using one of these 'The Beast" 7 foot olympic barbells in my home garage gym for the last 6 years, it's affordable, high quality and gets the job done regardless of how many 45lb plates are loaded on it.
Check it out and invest in a high quality "The Beast" barbell here.
Common Barbell Skull Crusher Mistakes
Utilizing A Partial Range Of Motion
There's no reason to work in a small range of motion on your overhead extensions, opt to lower the bar ALL the way down in front of your head before driving through the triceps until they're locked out at the top of the movement.
Partial range of motion = partial triceps activation.
Flaring Your Elbows Out
When performing any triceps exercise, whether it be a dumbbell overhead triceps extension or a rope pushdown it’s imperative you keep your elbows tucked in by your sides.
Flaring your elbows outwards is often a sign that the weight is too heavy (as you’re trying to muscle the shoulders in to assist with moving the weight).
Flaring the elbows on triceps exercise places your shoulders at a high risk of injury not to mention you’re only going to applying a small amount of tension to the triceps as the shoulders are trying to take over and lift the weight.
If you find yourself constantly flaring your elbows lower the weight and consciously practise tucking your elbows in to your side on each repetition until it becomes natural.
Lifting Too Light
If you don’t generally train in the lower rep range I recommend you give it a try, stop lifting in the 10 – 15 rep range for at least a month and focus on heavy, low rep sets. Once you start to see results you won’t want to go back.
Now, you may still think high reps are beneficial, but let me tell you they’re far from it.
High repetitions result in increased stress on your CNS, increase in localized inflammation and increased soreness.
“Movements or exercises that do not give the muscle the required resistance, but are the kind that involve a great number of repetitions, never break down any tissue, to speak of. These movements involve a forcing process that cause the blood to swell up the muscle, and simply pump them up”– George F. Jowett, 1926
Similar & Substitute Exercises
- Dumbbell Skull Crusher
- Triceps Dips
- Overhead Triceps Extension
- Triceps Push down