Dumbbell Crush Grip Tall Kneeling Overhead Tricep Extension

Instructions for proper form

Begin in a tall kneeling position with your knees hip-width apart. Hold a dumbbell in each hand using a crush grip (thumbs wrapped around the handles and fingers pressing together). Raise the dumbbells to shoulder height with elbows bent and slightly in front of your body. Engage your core and keep your hips squared to your knees. Press the dumbbells overhead by fully extending your elbows while maintaining a straight line from your wrists to your elbows. Slowly lower the dumbbells back to shoulder height while controlling the movement. Keep your back straight and avoid arching or leaning forward.

Common mistakes to avoid

Avoid flaring your elbows out to the sides, which can stress the shoulder joints. Do not lean forward or arch your back while lifting. Avoid using excessive weight that could compromise your form, and remember not to let your weights drop too quickly; control the descent to maintain muscle tension.

Benefits

Specific benefits of the exercise

This exercise specifically targets and isolates the triceps brachii muscles, helping to build strength and definition in the upper arm.

Expected results and timeframe

With consistent training (2-3 times per week), you can expect increased strength and muscle definition in your triceps within 4 to 6 weeks. Results will vary based on individual effort and training regimen..

Who this exercise is best for

This exercise is ideal for beginners looking to enhance their tricep strength and definition, as well as for intermediate lifters looking to add variety to their tricep training. It’s also suitable for anyone working on shoulder stability.

Scientific studies supporting its effectiveness

Studies have shown that isolation exercises effectively target specific muscle groups, leading to improved muscle hypertrophy when combined with compound movements. The triceps have been shown to significantly respond to isolated training. (Source: Journal of Strength and Conditioning Research, 2021.)

Variations

Beginner modifications

For beginners, you can perform this exercise with lighter dumbbells or perform it seated on a stability ball to enhance core engagement. Alternatively, you can do the exercise with one arm at a time to focus on form.

Advanced progressions

Advanced variations can include increasing the weight of the dumbbells, slowing down the tempo of the exercise for increased time under tension, or adding a rotational twist at the top of the extension for additional shoulder stability work.

Integrations

Complementary exercises

Complementary exercises include close-grip push-ups, overhead tricep extensions with a barbell, and tricep dips.

Super set recommendations

Superset the Dumbbell Crush Grip Tall Kneeling Overhead Tricep Extension with a back exercise, such as bent-over dumbbell rows, to create a balanced upper body workout.

Sample workout routines

Include this exercise in an upper body workout routine that also features push-ups, dumbbell bench presses, and lateral raises. A sample routine could be: 1) Push-ups, 2) Dumbbell Crush Grip Tall Kneeling Overhead Tricep Extension, 3) Bent-over Dumbbell Rows, 4) Lateral Raises.

Exercise combinations

Combine this exercise with other tricep-targeting isolation exercises such as skull crushers or tricep kickbacks to maximize muscle engagement.

Best time to do this exercise in your workout

This exercise is best performed after compound lifts targeting the larger muscle groups, such as the chest and back, ensuring the triceps are pre-exhausted but still able to perform effectively.