Dumbbell Crush Grip Seated Overhead Tricep Extension

Instructions for proper form

1. Begin by sitting on a flat bench with your back straight and feet firmly planted on the ground. 2. Hold a dumbbell in each hand using a crush grip, meaning your palms are facing each other. 3. Raise the dumbbells overhead, extending your arms fully above your head. 4. Keep your elbows close to your head and allow them to bend as you slowly lower the dumbbells behind your head. 5. Ensure your upper arms remain stationary as you extend your elbows to lift the dumbbells back to the starting position. 6. Maintain control throughout the movement, and avoid arching your back.

Common mistakes to avoid

1. Letting elbows flare out to the sides. 2. Using momentum to lift the weights instead of controlled movement. 3. Arching the back or leaning forward when extending the arms. 4. Allowing the shoulders to raise up towards the ears instead of keeping them relaxed.

Benefits

Specific benefits of the exercise

This exercise targets the triceps, specifically focusing on building strength and muscle definition in the upper arms. It emphasizes elbow extension, enhancing triceps hypertrophy and stability.

Expected results and timeframe

With consistent training, expect to see increased muscle endurance and strength in the triceps within 4-6 weeks. Visible changes in muscle definition may take approximately 8-12 weeks..

Who this exercise is best for

The Dumbbell Crush Grip Seated Overhead Tricep Extension is ideal for beginners looking to strengthen their triceps without the complexity of advanced movements. It’s also beneficial for anyone aiming to enhance upper body aesthetics and performance.

Scientific studies supporting its effectiveness

Research indicates that isolation movements targeting specific muscle groups, like the triceps, are effective in hypertrophy, as noted in studies published in the Journal of Strength and Conditioning Research, highlighting the importance of various angles and grips in maximizing muscle activation.

Variations

Beginner modifications

1. Use lighter dumbbells or a resistance band. 2. Perform the exercise while standing to support stability. 3. Limit range of motion by performing partial reps initially.

Advanced progressions

1. Try using a heavier weight. 2. Incorporate a superset with other triceps exercises, such as skull crushers. 3. Perform the exercise on an incline bench for a different angle of resistance.

Integrations

Complementary exercises

1. Push-ups. 2. Tricep dips. 3. Bench press.

Super set recommendations

Pair the Dumbbell Crush Grip Seated Overhead Tricep Extension with cable tricep pushdowns or rope tricep extensions for an effective superset targeting the triceps.

Sample workout routines

1. Warm-up: 5-10 minutes of light cardio. 2. Dumbbell Crush Grip Seated Overhead Tricep Extension: 3 sets of 10-12 reps. 3. Dumbbell Bench Press: 3 sets of 8-10 reps. 4. Tricep Dips: 3 sets of 10-12 reps.

Exercise combinations

Combine with compound movements like the bench press and shoulder press to enhance overall upper body strength and build tricep strength as a secondary mover.

Best time to do this exercise in your workout

This exercise is best performed after major compound movements targeting the larger muscle groups (like the chest or shoulders) to effectively isolate and fatigue the triceps.