The Dumbbell Tricep Extension, or Skull Crusher or French Extension as it’s also typically known, is a great exercise that targets your tricep muscles, while also working your chest and shoulders at the same time. In truth, the Dumbbell Tricep Extension works the full array of triceps muscles in the upper arm, from the lattisimus dorsi with to the elbow.
You can either do the Dumbbell Tricep Extensions using one arm at a time, or if you’re more experienced, making use of both arms all at once. It’s most likely best to start off with the one handed variation until you become more familiar and adept to the activities though.
What You Need
Before starting this workout, you’ll have to position a flat bench, and pick which weights you want to use. If you do not have a flat bench, then this exercise can be handled while lying on the floor on a suitable surface or floor mat.
As constantly, start off with low weights, and gradually develop to heavier ones once you’re more positive in your capabilities.
How to do Dumbbell Tricep Extensions
- Position yourself on your back on the flat bench or floor mat, and hold the dumbbells straight in front of you. Stay your palms dealing with far from your body, and hold the barbells in an overhand grip. You must be able to feel all the weight in your triceps muscles.
- Make sure your feet are flat on the floor, and stay your abdominals tight. If utilizing a bench, guarantee that your head hangs just off the edge of the bench, with the damage between your neck and head resting on the edge.
- Extend your arms completely so that they’re at a 90-degree angle from the floor and your torso.
- Keep your elbows tucked into your body, and your palms facing inwards.
- This will now become your starting position.
- While inhaling, stay your elbows in and your arms static. Lower the weights slowly till they’re degree with your ears.
- While breathing out, and once again keeping your elbows in and your arms static, push the weights back up to your beginning position, making sure that you utilize your triceps.
- While doing this workout, make certain you make use of slow fluid activities. Try not to make any jerky motions during your arm extensions.
- If you discover it difficult to stay your arm steady while doing this exercise, use your other arm to assist stay the 90 degree angle required. Attempt to keep your head, upper body and spinal column stable however relaxed while doing this workout.
- Repeat this motion for the necessary variety of repetitions.
Another variation of the Dumbbell Tricep Extension can be carried out by touching the dumbbells to your forehead, followed by completely extending your arm. If you use this variation, we recommend that you use the floor and not the bench. This version isn’t constantly chosen, as there’s a higher chance for mishaps and injuries to occur. As always, ensure that there’s somebody readily available to assist you.
Warning: If you experience any type of elbow injury, be very careful when performing this exercise, as it might be too harsh for you.