Decline Dumbbell Two-Arm Hammer-Grip Skull Crusher
a.k.a. Decline Dumbbell Skullcrusher
Differentiation: Mechanics
This variation of a Lying Triceps Extension is unique. Here is how: you lay on a decline bench. This position places your arms at an angle | that places more gravitational pressure on your triceps. You also hold both dumbbells with your palms facing each other. This hand position engages and strengthens the long head of your triceps. You also use dumbbells for this exercise. Using dumbbells ensures each tricep lifts the same amount of weight. Using equal weight increases the overall symmetry of your triceps.
Starting Position
To get into starting position, do this...
1) Locate a movable decline bench.
2) Set the decline bench to a 30-degree angle.
3) Obtain two dumbbells.
4) While holding a dumbbell in each hand, sit on the top edge of the decline bench...
5) ...with your lower legs folded over the high end.
6) Secure your feet under the foot brace.
7) Rest the dumbbells on your thighs until ready to lay back on the bench.
8) Lie back onto the bench, bringing the dumbbells down with you.
9) Extend your arms, so the dumbbells are over the top of your chest - with your palms facing each other.
10) Your upper arms should be perpendicular to the floor.
11) Hold the dumbbells shoulder-width apart.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you allow the dumbbells to arc downwards simultaneously
3) ...by bending at the elbow
4) ...until the dumbbells are behind your head.
5) This is the ending position.
6) Hold the contraction for a count of one second.
7) Exhale as you extend the dumbbells up to the starting position.
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 elbows pointed upward.
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. You should feel a deep contraction in your triceps at the top of the movement.