Dumbbell Skull Crushers: Muscle Worked, How To Do and Form

Are you ready to make your tricep workout even better? Look no further than the well-known exercise called dumbbell skull crushers.

Dumbbell Skull crushers are a classic triceps exercise that has been used by bodybuilders and strength athletes for decades.

You can also perform dumbbell skull crushers in many different ways by changing the grip and bench position.

In this article, we will look at the following:

• What dumbbell skull crushers
• Which muscles worked during it
• Their benefits and
• How to perform them correctly,
• How you can modify them (variations)

What Is Dumbbell Skull Crusher

Dumbbell Skull crushers, also known as lying triceps extensions, are an isolation exercise that works the triceps brachii muscle. It works your triceps as your elbow bends and straightens, while your shoulder muscles stabilize your shoulder joint.

The name “skull crusher” derives from the exercise mechanics of bringing the weight down to your skull from an overhead position.

It has also been helpful for fixing imbalances in the triceps or recovering from injuries. It puts no pressure on the wrists, so they are an alternative for people with wrist strain or injury.

Dumbbell skull crushers are a great way to build strength and size in the triceps. They can also help improve your performance in other exercises, such as the bench press and overhead press.

There are many other variations of dumbbell skull crusher that you can do to maximize the muscle stimulation.

• One Arm Dumbbell Skull Crusher
• Incline Dumbbell Skull Crusher
• Decline Dumbbell Skull Crusher

It’s possible to do it with a variety of grips, including neutral, pronated, or supinated.

Benefits of Dumbbell Skull Crushers

• Dumbbell skull crushers work the triceps, which will help protect your elbow joints in other settings.
• Strengthening your triceps is a great way to work on your functional fitness, and make sure that the work you do in the gym also benefits you in your everyday life.
• Studies have shown that the triceps play a critical role in throwing movements. This resulted in enhanced overhead throwing power.
• The single arm DB skull crusher is a unilateral exercise that is commonly employed to correct triceps imbalances.
• One advantage of the dumbbell skull crushers is that it doesn’t place pressure on the wrists.
• A study conducted in 2020 revealed that a specific triceps exercise could enhance the strength of the bench press.

Dumbbell Skull Crusher Muscle Worked

Dumbbell skull crushers primarily work the triceps brachii, with more emphasis on the long head of the tricep muscle.

The forearm muscles, specifically the brachialis, brachioradialis, Forearm Flexor muscles act as stabilizers during dumbbell skull crushers, helping to maintain control and stability.

In addition to its target of the tricep, the skull crushers have the involvement of several synergist and stabilizer muscles, Pectoralis Major, Anterior Deltoid, Lats and Biceps Brachii.

How To Do Dumbbell Skull Crusher

The dumbbell skull crusher is a fairly straightforward exercise to perform. Follow these step-by-step instructions to ensure proper form and maximum effectiveness.

1. Lie down on a flat bench or the floor with your feet firmly planted on the ground.
2. Make sure your head, upper back, and buttocks are in contact with the bench.
3. Hold a dumbbell in each hand, resting them on your thighs.
4. You should raise the dumbbells above your chest with your palms facing each other.
5. Your arms should be fully extended, and the dumbbells should be shoulder-width apart from each other.
6. Keep your upper arms stationary and slowly lower the dumbbells towards your head by bending your elbows. The motion should be like lowering a heavy object towards your forehead.
7. When you lower the dumbbells, keep your elbows pointed towards the ceiling and your upper arms perpendicular to the floor.
8. Pause for a moment when the dumbbells are just above your forehead.
9. Then push them back up to the starting position by extending your elbows.
10. Perform 3-4 sets of 8–12 repetitions.

Know More: 10 Best Dumbbell Tricep Exercises For Building Bigger Arms

Tips For Proper Form

• Avoid flaring your elbows out to the sides; instead, keep them pointed towards the ceiling.
• Focus on squeezing your triceps at the top of the movement for maximum contraction.
• Avoid using excessive momentum or swinging the weights.
• Keep your arms parallel to the ground while doing the exercise.
• Avoid lowering the weight too close to your face or forehead. This can put too much strain on the elbows and increase the risk of getting hurt.
• The entire movement should be performed slowly and with control, especially when the weight is moving behind the head.
• Focus on your breathing. Exhale as you lift the weight back up, and inhale as you lower it down towards your forehead.
• Keep your shoulders and upper arms fixed. All the movement should be in your elbows.
• Prevent your elbows from flaring out to maintain proper form.
• There are many different variations of dumbbell skull crushers, so try a few different ones to find the ones that work best for you.

Sets And Reps

Of course, the number of sets and reps will be determined based on your fitness journey. A variety of sets and reps builds tricep strength and muscle.

1. Muscle Growth

The research has shown that higher intensity exercises with moderate repetitions and sets build muscle by recruiting a higher number of muscle fibers.

• Sets: 3 to 4 sets
• Reps: 8 to 12 reps
• Weight selection: That becomes difficult to complete the last few reps with proper technique.
• Rest between sets: 60 to 90 seconds

2. Endurance

To enhance muscular endurance, focus on higher repetitions with lighter weights and minimal rest.

• Sets: Perform 3 to 4 sets of dumbbell skull crushers.
• Repetitions: Aim for 15 to 20 reps per set.
• Weight selection: That allows you to complete the desired repetitions without compromising your form.
• Rest between sets: 30 to 45 seconds.

Best Variation of Dumbbell Skull Crushers

You can do skull crusher with dumbbells in many different ways by changing the bench position and grip position.

• If you are new to performing dumbbell skull crusher, you may want to apply a few modifications to make the exercise easier. One way to counter this problem is to use a lighter weight. Another way is to perform a skull crusher with a single arm.
• If you are looking for a more advanced variation to stimulate different muscle fibers in the tricep, then try Incline and decline dumbbell skull crushers.

1. Incline Dumbbell Skull Crusher

The incline dumbbell Skull crusher aka Incline tricep extension helps to build muscle and strength in all three tricep heads.

The incline position allows for a deeper stretch of the triceps during the eccentric (lowering) phase and a more intense contraction during the concentric (lifting) phase.

Adding incline skull crushers to your tricep workout routine can help you get stronger and overcome plateaus.

How To Do Incline Dumbbell Skull Crusher

1. Grab a dumbbell in each hand and lie against an incline bench, face up, with your feet firmly planted on the floor.
2. Extend your arms over your shoulders with your palms facing each other.
3. Then slowly lower the dumbbells behind your head by bending your elbows.
4. Hold this position for a count and then with a controlled motion raise your arms back up to the starting position.
5. Repeat for as many reps and sets as desired.

Tips For Proper Form

• Keep your upper arms fixed, with your elbows close to your head.
• Do not use excessively heavyweight as this is dangerous for your elbows.

2. Decline Dumbbell Skull Crusher

The decline dumbbell skull crushers are a variation of the lying dumbbell tricep extension that adds a slight decline to the movement. It is more effective for two reasons: the use of a neutral grip and the location of the shoulders.

This triceps workout increases the range of motion, allowing you to get a greater stretch on the tricep at the bottom of the movement.

How To Do Decline Dumbbell Skull Crusher

1. Grab a dumbbell in each hand and lie against a decline bench with your feet firmly on pads.
2. Extend your arms over your shoulders with your palms facing each other, and then slowly lower the dumbbells behind your head by bending your elbows.
3. Hold this position for a count. Then in a controlled motion raise your arms back up to the starting position.
4. Repeat for as many reps and sets as desired.

Tips For Proper Form

• Keep your upper arms fixed, with your elbows close to your head.
• At the top of the movement, do not lock out your elbows.

3. Single Arm Dumbbell Skull Crusher

The single-arm skull crusher is a variation on the traditional dumbbell skull crusher workout, where you perform the movement with just one arm at a time.

Isolating each arm allows you to focus better on the contraction and extension of the triceps, leading to a stronger mind-muscle connection.

How To Do Decline Dumbbell Skull Crusher

1. Lie on a flat bench with your feet firmly planted and hold a dumbbell in one hand.
2. Raise the dumbbell above your chest with your palm facing inward and your arm extended fully.
3. Lower the weight towards your head slowly. Keep your upper arm still.
4. When the weight is near your head, stop for a moment and then lift your arm back up to where you started.
5. Complete the desired number of repetitions on one arm before switching to the other arm.

Tips For Proper Form

• Keep your elbow pointed toward the ceiling and avoid flaring it out to the side.
• Perform the exercise in a slow and controlled manner.
• Try to make sure both arms are given equal attention and effort.

Note:

Dumbbell skull crushers are just one exercise for the triceps. To get the most out of your tricep muscles, do other exercises like tricep pushdowns, dips, and overhead tricep extensions. This will target the muscles from different angles and ensure balanced tricep development.

FAQs

What is another exercise for skull crushers?

Skull crusher exercise is also known as lying triceps extension, Lying French Press

Should I do dumbbell skull crushers with incline or flat bench?

Both incline and flat dumbbell skull crushers are effective exercises for the triceps. The best way to decide which type of skull crusher is right for you is to try both and see which one works best for you. You can also combine incline and flat dumbbell skull crushers into your workout routine.

Should I use barbell or dumbbell for skull crushers?

You should consider several key differences between the two exercises when deciding which one is best for you.

Barbell skull crushers allow you to lift heavier weights than dumbbell skull crushers. If you are looking to build strength, barbell skull crushers are a good option.

Dumbbell skull crushers allow you to isolate each arm individually. If you want to fix muscle imbalances, dumbbell skull crushers are a good choice.

Are skull crushers pull or push?

Skull crushers are a push exercise. The pushing motion of skull crushers is what makes them a push exercise.

Are dumbbell skull crushers good?

Yes, doing dumbbell skull crushers is a good way to work on your triceps muscles. They are effective in building strength and size in the triceps, as well as improving overall arm definition.

Do skull crushers work forearms?

Yes, skull crushers do work the forearms to a lesser degree. The forearm muscles are responsible for gripping the weights and stabilizing the elbow joint during the exercise. However, the primary muscle worked during skull crushers is the triceps brachii

Takeaways

Dumbbell skull crushers are an excellent exercise to build mass and strength in your triceps. They’re also an excellent way to work on stability in your shoulders.

References

1. Boehler B, Porcari JP, Kline D, Hendrix R, Foster C, Anders M. ACE-sponsored research: Best triceps exercises. American Council on Exercise.
2. Borges E, Mezêncio B, Pinho J, Soncin R, Barbosa J. Resistance training acute session: pectoralis major, latissimus dorsi and triceps brachii electromyographic activity. J Phys Ed Sport. 2018;2018(02):648-653. doi:10.7752/jpes.2018.02095
3. Alves D, Matta T, Oliveira L. Effect of shoulder position on triceps brachii heads activity in dumbbell elbow extension exercises. J Spors Med Phys Fitn. 2017;58(9):1247-52. doi:10.23736/s0022-4707.17.06849-9

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