Dumbbell Two-Arm Hammer-Grip Skull Crusher to the Head - Lying on a Bench
Differentiation: Mechanics
This variation of a Lying Skull Crusher is unique from other Lying Skull Crusher exercises. Here is how: you use dumbbells. Using dumbbells ensures each arm lifts the same amount of weight. Using equal weight increases the overall symmetry of your triceps. This exercise may seem similar to Lying Dumbbell Tricep Extensions with Hammer Grip, but it differs slightly. When performing this exercise - Two-Dumbbell Skull Crushers - | you lower the dumbbells down and stop at the level of your face. This movement is a shorter range of motion. It adds to the isometric contraction on your triceps. Using isometric contraction increases their overall power. You also hold both dumbbells with your palms facing each other. This hand position engages and strengthens the long head of your triceps.
Starting Position
To get into starting position, do this...
1) While holding a dumbbell in each hand, sit on the bench.
2) Locate a movable flat bench.
3) Obtain two dumbbells.
4) Rest the dumbbells on or near your thighs until ready to lay back on the bench.
5) Lie back lengthwise on the bench while holding the dumbbells near your chest.
6) ...with your feet flat on the floor, wide apart for stability.
7) Fully extend your arms and dumbbells straight up above your head with your palms facing each other.
8) For heavier weight, sit with the dumbbells resting on the top of your thighs until ready to lay back on the bench. Use your thighs to help lift each dumbbell upward - one at a time.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale while you bend your arms at the elbows to allow the dumbbells to gradually drop down simultaneously...
3) ...until the dumbbells are level with your forehead.
4) Once your upper and lower arms form a 90-degree angle, inhale while you flex your triceps while pushing the dumbbells back upwards
5) ...until your arms are fully extended and the dumbbells are above your head with your palms facing each other.
6) This is the starting position again.
7) Hold the contraction for a count of one second, squeezing your triceps.
8) Repeat reps for a full set.
9) When your set is complete, lower each dumbbell to your thigh and then to the floor.
Proper Form
Pay special attention to following proper form by...
Keep your elbows inward, which will keep the majority of the tension on your triceps and provide you with the most potential benefit.
Keep your upper arms stationary and focus on only moving your forearms.
Keep your upper arms perpendicular to the floor.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Tip
Alternatively, if you have a partner, he can hand the dumbbells to you - after you lie down.