Double Dumbbell Skull Crusher

Instructions for proper form

1. Lie back on a flat bench with a dumbbell in each hand, arms extended straight over your chest, palms facing each other (neutral grip). 2. Keep your elbows close to your head and lower the dumbbells slowly, bending your elbows until your forearms are just past parallel to the floor. Ensure your upper arms remain stationary throughout the movement. 3. Press the dumbbells back to the starting position by extending your elbows. 4. Avoid arching your back and keep your core engaged throughout the exercise.

Common mistakes to avoid

1. Allowing your elbows to flare out excessively. 2. Using too much weight, which can compromise form. 3. Lowering the weights too quickly, leading to a lack of control. 4. Arching the back or lifting the shoulders off the bench.

Benefits

Specific benefits of the exercise

Strengthens and develops the triceps, specifically the long head, improves upper body pushing strength, enhances overall arm aesthetics.

Expected results and timeframe

With consistent training, you can expect increased tricep strength and size within 4-8 weeks, depending on your overall nutrition and training program..

Who this exercise is best for

This exercise is best for beginners looking to build tricep strength and for bodybuilders aiming for improved arm definition. It can also benefit individuals recovering from injuries (with caution) since it allows for controlled movement.

Scientific studies supporting its effectiveness

Studies have shown that exercises targeting the triceps, such as skull crushers, effectively activate the muscle fibers, leading to greater hypertrophy when performed with proper form and intensity.

Variations

Beginner modifications

Start with lighter weights or use a single dumbbell for a unilateral version. Alternatively, perform the exercise while seated to help maintain balance and control.

Advanced progressions

Add weight gradually, increase the number of repetitions or sets, or try variations like the EZ-bar skull crusher or using resistance bands to increase intensity.

Integrations

Complementary exercises

Close-grip bench press, tricep dips, overhead tricep extensions, and tricep pushdowns can all complement the Double Dumbbell Skull Crusher.

Super set recommendations

Superset with a chest exercise like bench press or a shoulder exercise like dumbbell shoulder press to maximize upper body training.

Sample workout routines

Routine may include: Warm-up, Double Dumbbell Skull Crusher (3 sets of 10-15 reps), Close-grip Bench Press (3 sets of 8-12 reps), Overhead Dumbbell Extension (3 sets of 10-15 reps), followed by cool down/stretching.

Exercise combinations

Combine this exercise with bicep curls or lateral raises for a well-rounded upper body workout focusing on both push and pull exercises.

Best time to do this exercise in your workout

Best performed during the arm or upper body section of your workout, after major compound lifts for chest or shoulders but before training forearm muscles.