Double Dumbbell Incline Bench Skull Crusher

Instructions for proper form

1. Sit on an incline bench with a dumbbell in each hand, resting them on your thighs. 2. Use your thighs to help lift the dumbbells to shoulder level. 3. Once in position, extend your arms above your chest with palms facing inward (neutral grip). 4. Keep your elbows close to your head and lower the dumbbells behind your head in a controlled manner until your forearms are parallel to the ground. 5. Pause briefly at the bottom, then extend your elbows to raise the dumbbells back to the starting position. Maintain a straight back and avoid arching your lower back throughout the movement.

Common mistakes to avoid

1. Allowing elbows to flare out, which can lead to shoulder strain. 2. Not controlling the movement, resulting in sudden jerks that increase risk of injury. 3. Using too much weight, which can compromise form. 4. Arching the lower back, which increases the risk of injury.

Benefits

Specific benefits of the exercise

1. Targeted strengthening of the triceps brachii. 2. Increased definition and tone in the upper arms. 3. Improved muscular endurance and upper body strength.

Expected results and timeframe

With consistent training, noticeable increases in tricep size and strength may be observed within 4-6 weeks. This can result in improved performance in other upper body exercises as well..

Who this exercise is best for

This exercise is suitable for beginner athletes looking to improve their upper body strength, especially those focusing on triceps development. It is also beneficial for individuals engaged in bodybuilding and strength training.

Scientific studies supporting its effectiveness

Studies indicate that exercise variations targeting the tricep brachii, like the skull crusher, effectively activate tricep muscle fibers (Norton et al., 2018). Regular strength training has been shown to enhance muscle hypertrophy and endurance (Thompson & Bickel, 2006).

Variations

Beginner modifications

1. Use lighter dumbbells or perform the exercise without weights to focus on form. 2. Perform the exercise on a flat bench if the incline is challenging. 3. Try seated dumbbell tricep extensions as an alternative.

Advanced progressions

1. Increase the weight of the dumbbells as strength improves. 2. Incorporate pauses at the bottom of the movement for increased time under tension. 3. Utilize a decline bench version for increased difficulty.

Integrations

Complementary exercises

1. Seated Dumbbell Overhead Tricep Extension – further targets the triceps. 2. Push-ups – engages the triceps along with chest and core. 3. Tricep Dips – offers another bodyweight option for tricep engagement.

Super set recommendations

Pair with bicep curls to create a superset that targets both the triceps and biceps for well-rounded arm development.

Sample workout routines

1. Warm-up with dynamic stretches. 2. Perform the Double Dumbbell Incline Bench Skull Crusher (3 sets of 10-12 reps). 3. Follow with Dumbbell Bicep Curls (3 sets of 10-12 reps). 4. Finish with Push-ups (3 sets to failure).

Exercise combinations

Combine this exercise with pressing movements like bench presses to maximize upper body strength gains. Alternating tricep pushdowns on a cable machine can also be effective.

Best time to do this exercise in your workout

Best performed after compound movements that target larger muscle groups, such as chest or back exercises, allowing for a focused isolation of the triceps with full energy.