Dumbbell Crush Grip Overhead Tricep Extension

Instructions for proper form

Stand with your feet shoulder-width apart, hold a dumbbell in each hand with your palms facing each other (crush grip). Raise the dumbbells overhead, arms fully extended. Ensure your elbows are close to your ears and keep your core tight. Slowly lower the dumbbells behind your head by bending your elbows, keeping your upper arms stationary. Extend your arms back to the starting position. Throughout the movement, maintain a neutral spine and avoid excessive arching of your back.

Common mistakes to avoid

Avoid flaring your elbows out to the sides; keep them close to your head. Do not use momentum to lift the weights; control the movement both when lifting and lowering. Avoid arching your back by engaging your core. Make sure your hands are gripping the dumbbells correctly to maintain stability.

Benefits

Specific benefits of the exercise

This exercise specifically targets the triceps, helping to build strength and muscle mass in this area. It also improves joint stability and can enhance overall upper body strength.

Expected results and timeframe

With regular training (2-3 times per week), you can expect noticeable muscle tone and strength improvements in your triceps within 4 to 6 weeks. If combined with a proper diet, overall arm definition can also improve in this timeframe..

Who this exercise is best for

This exercise is great for beginners looking to strengthen their triceps and improve overall upper body strength. It is also beneficial for anyone rehabilitating from elbow injuries as it focuses on controlled, isolated movements.

Scientific studies supporting its effectiveness

Research has shown that isolation exercises like the overhead tricep extension can effectively target specific muscles, leading to increased strength and muscle hypertrophy. The American College of Sports Medicine supports the inclusion of such targeted strength exercises in workout routines.

Variations

Beginner modifications

Start with a single dumbbell held with both hands instead of two, reducing the load to maintain form. Alternatively, you can perform the movement seated for added stability.

Advanced progressions

Progress to using heavier dumbbells or perform the exercise on one leg to increase instability and require greater core engagement. You can also incorporate a pulse at the bottom of the movement to increase time under tension.

Integrations

Complementary exercises

Pair this exercise with push-ups or bench presses to engage the entire triceps and chest musculature for a more comprehensive upper body workout.

Super set recommendations

Super set with dumbbell bicep curls to alternate focus between the triceps and biceps, maximizing arm strength and hypertrophy.

Sample workout routines

Combine the Dumbbell Crush Grip Overhead Tricep Extension with other exercises like shoulder presses, lateral raises, and bench dips for an upper body focused workout. Aim for 3 sets of 10-12 reps for each exercise.

Exercise combinations

Combine with other tricep exercises like tricep dips or skull crushers, ensuring you hit the muscle group from different angles for balanced development.

Best time to do this exercise in your workout

This exercise is best performed in the strength training portion of your workout, typically after compound movements (like bench press or overhead press) when your muscles are fresh.