The mere name of this exercise sends the chills of many would -be trained.

“Why should I have my skull crushed?”You ask not to know the sin you committed.

Why sin?

Because in the world of bodybuilding, defined horseshoe -shaped triceps are of the greatest importance for the gods and must be forged with the holy skull sharpness.

Apart from all jokes, the skull key remains one of the most effective exercises to really expand and get more triceps, and a movement that you can learn.

If you have ever heard someone about lying about lies of talking, he said.

Still concerned about crushing your skull?

Don’t worry when you are finished with dumbbells, it is less likely that this has happened (haha?).

But before we deal with the meat of the whole, we examine what makes it so effective.

How to make skull breakers with dumbbells like a total bathroomass

A little about the anatomy of the triceps

While it is extremely common for most newcomers in the gym to focus most of their upper arm training on the biceps, many experienced veterans of the gym know that it is actually the triceps muscle, which is responsible for most of the “size” that you will ever see in their arms.

In fact, the triceps also make up two thirds of the muscles of the upper arm of the upper arm of the upper arm.

The biceps now only accounts for 1/3 of this amount.

The training of the triceps should never be a subsequent thought, and you should always remember to put it in the first place.

In this sense, have you ever wondered why it is called triceps while his companion is called biceps?

Tip: It is hidden in the “Tri” and “Bi”.

The biceps consists of two aspects or “heads”, while the tricep consists of three heads.

Consider it as the three-person muscle cerberus that protects you to reach thicker arms.

It has to be killed thoroughly!

The complete tricep development benefits, as you can see, from a multifaceted approach.

While it is true that most triceps movements are made much by and work all the heads of the triceps, it is also a good idea to change the position of the arm in order to tire and stimulate the individual heads more thoroughly.

Tips for executing the perfect skull crusher

Most people jump directly into the exercise without any idea.

After a while you will see that it just doesn’t seem to work for you.

Until then, it is already too late – your triceps may have assumed extensive damage due to inadmissible form and bad technology!

For this reason, you should always start by taking the correct shape from the Get-GO. Follow these tips: Prevent tips:

1) Always keep your upper arm vertically to the ground.

A vertical angle refers to the formation of a 90-degree angle with the floor-not necessarily with your body as a reference.

This is because Dumbbell -Skädel -Breamer can also be carried out on a slope or defeat and that their arms would put their arms in an anatomically unpleasant and dangerous position.

If you make sure that your arm is perpendicular to the ground, she also ensures that you work against gravity at most and not fight more than anything else, just to stabilize the weights.

2) Control the movement.

Ultimately, control is what men separate from boys and is also the thin line between good shape and bad.

If you are one of these people who are always in a hurry to make many repetitions quickly, give up now! You will never be able to master the skull hose.

The skull cross is control – it is specifically intended to insulate the triceps.

Remember to slowly control the weight on the negative while you strain on the positive.

Don’t let your work do all your work for you!

If you really want to maintain the integrity of your skull, it is really in your interest not only to fall the weight on the negative (eye!).

3) Do not lock your elbows at the top position

While everyone loves a good hard press of the triceps at the top position, it can set them a little too eager for an appointment with some name tendinitis.

Apart from the fact that you cause pain and tenderness from elbows, this means that you spend weeks to recover your arms and not be able to add meat.

A better approach?

Keep in the upper position shortly before the elbow closure.

This will also give the movement intensity, since they cannot rest in the upper position, but can simply keep them in motion.

4) Bend to the elbows and keep them hidden on your sides

The skull hose is an insulation movement for the triceps, and as such it should stay that way.

If you bend your elbows or raise them at the shoulder height, they harm more than useful.

Bending on the elbows not only removes a lot of stress from their triceps muscles, but also eludes from the intended isolation and sports advantages of the movement.

Shoulder stability is a necessity for this movement.

Do yourself and keep your elbows on your sides throughout the movement and just keep them up to date.

Many people introduced themselves to shoulder complaints by jumping too much on the descent of the weight.

5) Your hands should pack the dumbbells from your center

For everyone who has completed a little strength training, you know how to use a dumbbell from the middle of the triceps kickback training from the middle.

However, this is not the case with other exercises such as skulls.

If you make a skull breaker with dumbbells, do not think that it is enough to grip from one of your palms – you have to keep the barbell in a “thumbs up” position (of course from the center).

Why?

This handle ensures that you keep your upper arms vertically to the floor and your elbows hidden on your sides.

Of course, you have to make sure that you can actually handle the weight you decide with control.

Overdo it and you could spend the rest of the day with a concussion or worse in a hospital bed.

6) Get a spotter

We get it- you really hate bothering random people in the gym in order to be your spotter, but this is an exercise that can really benefit from you.

A spotter can not only help you reach one or three employees, but also to hand over the barbell to you or to disarm you if you have made mistakes.

Regardless of whether you get a training buddy or ask a random man to help you, you simply cannot say it if this is the first time that you try skull breakers with dumbbells.

Actually do the Dumbbell -Skädel -Breizer

Ok, we’re finally here.

Yes, a lot of preparation work is able to make the exercise safe, but it is always worth it. Just like that;

Step 1:

Lie either on a bench or on the floor with two dumbbells; One on both sides of your head (please be careful and choose a weight that you can control).

In this way, your upper body can remove trust in your legs and makes it one of the best triceps exercises.

Step 2:

Keep your upper arms perpendicular to the ground and the elbows are hidden near your body as you bring the dumbbells to the ceiling.

Get up to a point where your triceps fully contractually contractually and the dumbbells are side by side.

Step 3:

Slowly lower the dumbbells back into the starting position on the sides of your head.

It is also important to keep your neck stationary. Imagine you have a fragile egg between chin and neck and you can’t afford to crack it.

Step 4:

Break for a short moment at the lower position to enable a full section of the long head of the tricep.

Step 5:

Pull together muscles and straighten the elbow joint in order to remember only to stop the complete lockout to keep the tension during the entire movement.

Step 6:

Repeat this for repetitions and sentences on how to determine below. Keep your core throughout the set.

How many Dumbbell skulls should I do?

As with other insulation exercises, you can carry out the end of your training dumbbell skull breaker in order to completely forget your triceps.

However, this is not always practical for most people, especially if they train in a busy gym.

If this is the case, try to carry them out in front of composed movements such as bench presses or dips. The additional blood is carried directly to your triceps and you should feel an enormous pump.

If this does not work, try your energy levels at the beginning of your training and keep them in the “Beast mode”.

In this way, you should be able to get complete isolation for each individual muscle fiber without help.

Perfect repetitions near 8-12 for three to four sets.

A reasonable stimulation, which is provided every 4 days, is optimal to really accelerate hypertrophy.

Variation: two-handed dumbbell-skull skull key

The two -handed skull hose is an alternative if you want to move a heavier weight with a couple, but the triceps tends into a adverse position.

While the shoulder blades in the one -dumbbell variation can naturally turn outwards in pressing, the variation with both hands that detect the ends of a dumbbell and palms that look at each other.

You may be better off with an EZ curl that locks the wrists and enables a more natural wrist angle.

However, if you use dumbbells, start with a little light until you have the shoot. We don’t want beginners!

Variation: The French press

The French press resembles sitting skulls, except that a certain level of movement of the shoulders and upper arms is permitted while the elbows flicker.

You can move more weight in this half variation.

Formulation of complete triceps workouts

It is not difficult to carry out a decent triceps training routine, but by moving with the elbows, which are enclosed in their sides, overhead and vertically enclosed to the floor, they would be good.

The excellent options for triceps include:

• Overhead -Triteps expansion
• Flat bench press/ increase bench press
• Kickbacks for cable binding
• Narrow grip press
• Breakerizations such as with the EZ barbell skiers, a straight bar, rope attachment or even kettlebells.

Last words

This is an exercise that should definitely be included in your routine because it works.

Remember when you are new to this exercise, use a lighter weight and take your time. Nobody wants to be known as the type/girl who was so overzealous at the beginning of her training that you smashed your face.

Also note that not all movements have been created equally.

Try the other crusher alternatives such as barbell skull breakers with the straight or EZ -bar and find out what works best for you.

Is used with other intelligent upper body exercises and you will certainly transform your body.