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Skull Crushers

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Q: The lead-off exercise for the triceps sweep workout [in the X-traordinary Arms e-book] is lying extensions, or skull crushers. You describe the best grip width and how to use an EZ-curl bar for more long-head involvement, but I don’t like dragging a bar over to a flat bench. Can I use dumbbells for lying extensions instead of a bar?

A: Magnetic resonance imaging shows that lying extensions on a flat bench with a bar (skull crushers) mostly stress the triceps’ long head, so we classify it as a sweep exercise in the X-traordinary Arms e-book. You would think using dumbbells would be the same—but that’s not the case.

Lying barbell triceps extensions / skull crushers - illustration

With dumbbells your palms face each other, which forces your upper arms inward (see the in-for out/out-for-in rule in X Arms). That throws more emphasis onto the lateral, or outer, head, so it’s more of a width exercise (the outer triceps head is most noticeable from the front when your arms are at your sides, creating a wide-arm look).

You could try rotating your hands to a palms-up position once the dumbbells get past the sides of your head near the bottom of the stroke, but that can be awkward. If you’re after the most triceps sweep, use a bar or EZ-curl bar on a flat bench, elbows flaring out slightly. By the way, the long head is the most massive segment of the triceps muscle, so it contributes a lot to overall arm development.

Build Eye-Popping Bi’s and Tri’s

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson
www.X-Rep.com


Build MASS with Bodyweight Training

One way you’re guaranteed to pack on stacks of muscle is through a process called muscle protein synthesis (MPS), which more than doubles 24 hours after an intense workout…

Until recently, MPS was only elevated when trainees would lift 70-90% of their one-rep max…



That’s not only dangerous for your joints, but it also sets you up for high injury risk every time you exercise…

It used to be believed that training with your own bodyweight couldn’t get you the same results as training with your 70-90% one rep max… Until NOW. 

–> How to build MASS with bodyweight training

Build MASS with Bodyweight Training

Filed Under: X Files Tagged With: arm workout, arm workouts, biceps, bodyweight training, skull crushers, triceps, triceps exercises, triceps workout, x arms, x-traordinary arms

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