Alternating skull crusher
May 6th, 2023 11:23 AM Mr. Q Categories: Dumbbell
The dumbbell alternating skull crusher is a weightlifting exercise that targets the triceps muscle. It involves extending the arms to lift a pair of dumbbells, while lying on a bench.
Stretch to do prior to exercise:
- Triceps stretch
- Shoulder stretch
Warmup to do prior to exercise:
- Light cardio (5-10 minutes on a treadmill, elliptical or stationary bike)
- Light weight tricep extension (10-15 reps)
How to select the proper weight: Choose a weight that is challenging but still allows you to perform the exercise with proper form. Start with a light weight and gradually increase it as you become stronger.
- Lie down on a bench with your feet flat on the ground and your back pressed against the bench.
- Hold a dumbbell in each hand with your palms facing each other.
- Extend your arms straight up over your chest, with the dumbbells touching each other.
- Slowly lower one dumbbell towards your shoulder while keeping the other arm extended.
- Pause briefly, then lift the dumbbell back to the starting position.
- Repeat the movement with the other arm.
- Continue alternating arms for the desired number of reps.
How to reduce the difficulty: To reduce the difficulty, you can decrease the weight of the dumbbells or perform the exercise on a flat bench rather than an incline bench.
How to increase the difficulty: To increase the difficulty, you can increase the weight of the dumbbells or perform the exercise on an incline bench rather than a flat bench.
Number of reps:
- Beginner: 8-10 reps
- Intermediate: 10-12 reps
- Advanced: 12-15 reps
Estimated time for exercise: The dumbbell alternating skull crusher can be completed in approximately 10-15 minutes.