Lying dumbbell tricep extensions, also known as dumbbell skull crushers, are a strength exercise that targets the triceps muscles. This exercise is beneficial for building arm strength and muscle mass. Here’s a step-by-step guide on how to perform lying dumbbell tricep extensions correctly:
How to do Lying Dumbbell Tricep
Start by lying down on a flat bench, ensuring your back is in full contact with the bench surface. Position your feet flat on the floor for stability, placing them on either side of the bench to maintain balance throughout the exercise.
Hold a dumbbell in each hand and extend your arms directly above your chest. Your arms should be fully extended towards the ceiling with your palms facing each other, ensuring your hands are positioned close together to maintain tension on the triceps.
Carefully bend your elbows to lower the dumbbells towards the floor on either side of your head. Keep the movement smooth and controlled, focusing on moving the weights with your triceps rather than letting gravity do the work. Ensure your upper arms remain stationary, and only your forearms are moving.
Once the dumbbells are level with your head or your elbows form a 90-degree angle (whichever feels comfortable and maintains tension on the triceps), pause briefly. Then, using the strength of your triceps, extend your arms to press the dumbbells back up to the starting position. Focus on the tricep extension at the top of the movement for maximal contraction.
Repeat the movement for the desired number of repetitions. It’s important to keep the motion fluid and controlled throughout the set, avoiding any jerky movements or swinging the weights. This exercise can be performed for multiple sets, typically ranging from 3 to 4 sets of 8 to 12 repetitions, depending on your fitness level and goals.
Tips for Effectiveness and Safety
- Keep Your Elbows In: Avoid letting your elbows flare out to the sides. Keeping them pointed straight up helps isolate the triceps effectively.
- Control the Movement: Ensure the movement is slow and controlled, especially while lowering the dumbbells. This increases muscle tension and reduces the risk of injury.
- Don’t Lock Your Elbows: When extending your arms, stop just short of locking your elbows to keep tension on your triceps and off your elbow joints.
- Breath Control: Exhale as you lift the dumbbells and inhale as you lower them. Proper breathing helps maintain control and stability throughout the exercise.
Lying dumbbell tricep extensions are an excellent way to isolate and build the triceps. Incorporating this exercise into your arm or upper-body workout routine can lead to significant improvements in muscle strength and appearance.
