Read time : 1.5 minutes
Overview
- Calories Burned: ~0.15 kcal per rep
- Recommended Time for Each Rep (Correct Form): 2.1 seconds
- Repetitions: 10
- Position: Lying on a mat/bench
- Difficulty Level: Medium
Body Parts Targeted
Triceps (main focus), Shoulders (stabilization)
Description
Also known as Skull Crushers, this classic strength-building exercise focuses on isolating and developing the triceps on the back of your upper arms. Done with a barbell or dumbbells, it’s commonly used in bodybuilding, strength, and toning programs.
Common Mistake:
- Allowing elbows to flare outward.
- Dropping weights too low — risking injury.
- Choosing excessive weight, causing form breakdown.
Instructions
- Start: Lie on a mat or bench holding a dumbbell or barbell, grip slightly wider than shoulder-width.
- Arms Up: Extend arms straight above your chest, palms facing inward, elbows extended.
- Lower the Weight: Bend your elbows ONLY to bring the weight down toward your forehead.
- Bottom Position: Pause just before the weight touches your forehead or head.
- Lift Again: Push the weights back up by straightening your elbows to the original position.
Tips:
- Engage your core and keep your back flat on the mat.
- Control the descent; don’t rush.
- Use moderate weights to focus on form before adding resistance.
Rest Instruction:
- Take a break
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