How to do rolling dumbbell skull crushers properly, with perfect form and technique! The best triceps extention exercise to build bigger arms and strength for the bench press!
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Purpose
- Increase Triceps Hypertrophy
- Build Elbow Extension Strength
Prime Movers
- Triceps (Arms)
This is a low elbow stress variation of most triceps extension movements that is best for anyone that gets elbow pain from other variations.
It is also a great variation for using heavier weight and developing the entire triceps muscle; which attaches to your shoulder blade, not just your arm. So as the weight rolls back you get a stretch in the entire muscle.
How To Do Rolling Dumbbell Triceps Extensions
- Lay on a bench while holding two dumbbells with a neutral grip, at arm’s length, over your shoulders.
- Begin by bending your elbows until the dumbbells touch your shoulders.
- Then push your elbows back over your head, rolling the dumbbells back, until you feel a slight stretch in your triceps.
- Quickly reverse the motion, pulling your elbows back in place over your shoulders and extending your arms until they reach full lockout.
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Everything you need to know about building a BIG Bench!
Includes a 12 Week Bench Press Program, Workouts, common Bench Press mistakes and how to fix them, and so much more in this nearly 100-page master guide!
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How to JM Press properly, with perfect form and technique! The best triceps exercise to build bigger and stronger arms for the bench press!
Purpose
- Build Elbow Extension Strength
- Increase Triceps Hypertrophy
Prime Movers
- Triceps (Arms)
- Anterior Deltoid (Shoulders)
The JM Press is a combination of a Close-grip Bench Press and a Skull Crusher (triceps extension). This is a powerful move that can build brutally strong triceps. However, it can also be very strenuous to the elbow joint.
Be careful when doing this move and do not do it often to allow for your triceps and elbows to recover fully.
How To JM Press Properly
- Lie on a bench and set up as if doing a close-grip bench press.
- Unrack the bar and bring it down, just above your chest.
- Then roll the bar and your arms back to where the bar hovers over your face, and you feel the tension in your triceps.
- Finish by quickly reverse the motion; pulling your elbows back in place near your sides and extending your arms until they reach full lockout.
- This is a combination move where you are combining a close-grip bench press and a triceps extension to build up the triceps using a heavier weight.
Bench BIG with our “How To Bench Press” Guide!
Everything you need to know about building a BIG Bench!
Includes a 12 Week Bench Press Program, Workouts, common Bench Press mistakes and how to fix them. And so much more in this nearly 100-page master guide!
More Accessory Exercises >>
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Rear Delt Flyes
How to do rear delt flyes (bent over lateral raises) properly, with perfect form and technique! The best shoulder exercise to build strong rear delts!
Purpose:
- Increase Shoulder Integrity
- Increase Shoulder Hypertrophy
Prime Movers:
- Posterior Deltoids (Shoulders)
- Rhomboids (Upper Back)
- Trapezius (Upper Back)
How To Do Bent Over Lateral Raises Properly
- While holding a weight in each hand, such as a dumbbell, kettlebell or cable attachment, lean your torso forward so that your hands are under your shoulders and lower than your knees.
- Brace your core and flex your glutes throughout the lift while maintaining a neutral spine.
- Start with your hands facing towards each other and arms are slightly bent.
- While rotating your hands so that your palms face towards your feet, raise the weight until your elbows are higher than your shoulders.
- Pull your shoulder blades and elbows together behind you before controlling the descent back to the start position.
- Control the entire movement so that the resistance does not swing.
Bench BIG with our “How To Bench Press” Guide!
Everything you need to know about building a BIG Bench!
Includes a 12 Week Bench Press Program, Workouts, common Bench Press mistakes and how to fix them. And so much more in this nearly 100-page master guide!
More Accessory Exercises >>
View All Exercise Descriptions >>
How to do side shoulder lateral raises properly, with perfect form and technique! The best shoulder exercise for bigger, stronger and wider side delts!
Purpose
- Increase Deltoid Hypertrophy
Prime Mover
- Deltoid (Shoulders)
How To Do Side Lateral Raises Properly
- While holding a weight in each hand, such as a dumbbell, kettlebell or a cable attachment, lean slightly forward with your arms slightly bent so that your hands are just in front of your hips.
- Maintain this torso and arm position throughout the exercise.
- While bracing your core and flexing your glutes, side raise the weight laterally until your hands are higher than your shoulders. Then, control the descent back to the start position.
- Focus on just using your shoulders to lift the weight and control the entire movement.
Bench BIG with our “How To Bench Press” Guide!
Everything you need to know about building a BIG Bench!
Includes a 12 Week Bench Press Program, Workouts, common Bench Press mistakes and how to fix them. And so much more in this nearly 100-page master guide!
More Accessory Exercises >>
View All Exercise Descriptions >>
How to do face pulls properly, with perfect form and technique! The best shoulder exercise to build bigger and stronger rear delts and traps!
Purpose
- Build Rear Deltoid Strength
- Build Rotator Cuff Strength
- Improve Shoulder Stabilization
- Improve Shoulder Integrity
Prime Movers
- Rear Deltoid (Shoulders)
- Biceps Brachii (Arms)
- Rotator Cuff (Shoulders)
How To Do Face Pulls Properly
- Using both hands, grab a cable attachment, band or two straps and place your feet in a stable stance.
- Initiate the motion by pulling your elbows behind you horizontally while maintaining a tight core.
- As your elbows reach alignment with your shoulders, externally rotate your arms so that your hands are pulled to or above your face.
- With control, lower the resistance by reversing the same motion.
Bench BIG with our “How To Bench Press” Guide!
Everything you need to know about building a BIG Bench!
Includes a 12 Week Bench Press Program, Workouts, common Bench Press mistakes and how to fix them, and so much more in this nearly 100-page master guide!
More Accessory Exercises >>
View All Exercise Descriptions >>
