Dumbbell Lying Floor Skullcrusher
Description
The dumbbell lying floor skullcrusher is performed lying on your back on the floor with dumbbells extended over your chest. By bending at the elbows, you lower the dumbbells toward your forehead and back up. The floor position eliminates the need for a bench and provides a safety floor if the elbows give out.
Muscle Group
Equipment Required
Dumbbell Lying Floor Skullcrusher Instructions
- Lie on your back on the floor with knees bent and feet flat.
- Hold a dumbbell in each hand pressed straight over your chest.
- Use a neutral grip with palms facing each other.
- Brace your core.
- Lower the dumbbells toward your forehead by bending only at the elbows.
- Keep your upper arms vertical and elbows pointing forward.
- Pause briefly with the dumbbells near your forehead.
- Press the dumbbells back up by extending your elbows. Squeeze the triceps at the top.
Dumbbell Lying Floor Skullcrusher Form & Visual
Dumbbell Lying Floor Skullcrusher Benefits
- Floor protects against elbow failure
- No bench required
- Builds tricep size and strength
- Useful for home training
- Strict tricep isolation
- Strong stretch on the long head
Dumbbell Lying Floor Skullcrusher Muscles Worked
- Triceps brachii (long head)
- Triceps brachii (medial and lateral heads)
- Anconeus
Dumbbell Lying Floor Skullcrusher Variations & Alternatives
- Skull Crusher
- Lying Tricep Extension
- Floor Press
- EZ Bar Skull Crusher
