If you're looking to strengthen your triceps, lying down skull crushers are an excellent exercise to add to your routine. This exercise is also known as a lying triceps extension or French press, and it can be performed with either dumbbells or a barbell. In this article, we'll take a closer look at how to perform lying down skull crushers, the benefits of this exercise, and some tips to keep in mind.
How to Perform Lying Down Skull Crushers
The first step in performing lying down skull crushers is to select your weight. If you're using a barbell, start with a weight that you're comfortable with, and add more weight as you become stronger. If you're using dumbbells, start with a weight that you can comfortably lift over your head.
Lie down on a bench and hold the weight with your arms extended over your head. Your palms should be facing each other, and your elbows should be pointing toward the ceiling. This is the starting position.
Slowly lower the weight by bending your elbows until the weight is just above your forehead. Be sure to keep your elbows in place and your upper arms stationary throughout the movement.
Pause for a second, then press the weight back up to the starting position by extending your arms. This completes one repetition.
Perform three sets of 10-12 repetitions, resting for 30 seconds between each set.
The Benefits of Lying Down Skull Crushers
Lying down skull crushers target the triceps, which are often underutilized in many upper body exercises. Strengthening your triceps can help improve your overall arm strength, which is essential for activities like lifting and pushing.
In addition to strengthening your triceps, lying down skull crushers can also help improve your range of motion and flexibility in your elbows. This can be particularly helpful if you have tight or stiff joints.
Overall, lying down skull crushers are an effective exercise for targeting your triceps and improving your arm strength and flexibility.
Tips for Performing Lying Down Skull Crushers
As with any exercise, it's important to use proper form when performing lying down skull crushers. Here are some tips to keep in mind:
- Start with a weight that you can comfortably lift over your head.
- Keep your elbows in place and your upper arms stationary throughout the movement.
- Lower the weight slowly to avoid injury.
- Exhale as you extend your arms and inhale as you lower the weight.
- Rest for 30 seconds between each set.
By following these tips, you can perform lying down skull crushers safely and effectively.
Conclusion
Lying down skull crushers are an excellent exercise for strengthening your triceps and improving your arm strength and flexibility. By using proper form and following the tips outlined in this article, you can perform this exercise safely and effectively. So, add lying down skull crushers to your routine today and start seeing the benefits for yourself!