Dumbbell Skull Crusher
Lying on a bench, lower the dumbbells toward the forehead by bending only at the elbows, then extend back up.
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Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the triceps, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Skull Crusher work?
- The Dumbbell Skull Crusher mainly works the triceps.
- What equipment do you need for the Dumbbell Skull Crusher?
- A dumbbell.
- How many sets and reps of the Dumbbell Skull Crusher?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Skull Crusher?
- Band Overhead Triceps Extension, Band Triceps Pushdown, Barbell Close-Grip Bench Press and Barbell JM Press work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Skull Crusher to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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