Vince Lombardi once said football is a game of thumb. When it comes to training, the difference between getting a proper pump or missing the muscle gain altogether can also amount to an inch or two of adjustments.
A good example of this is dumbbell skull breakers, an intimidating sound exercise that is guaranteed to explode your triceps – when done correctly. Unfortunately, according to Men’s Health fitness director Ebenezer Samuel, CSCS, many gym goers fail to perform this isolation movement properly to fully unlock its triceps-oriented benefits, instead turning skull fractures into an unwanted composite movement.
“There’s a better way to do skull breakers than the way you do all these movements in the gym,” Samuel says as he instructs. GHOST gym founder Aqib Mamoon. “It’s not just about [going from] point A to point B. If you want to build muscle and build real strength, it’s all about the little things. ”
One of the most common reasons why skull breakers are not performed properly, says Samuel, is that as fatigue sets in, many of us become accustomed to “stacking” our wrists, elbows and shoulders perpendicular to each other. floor. When we are in this position and holding a set of dumbbells directly over us, the tension of the movement of the triceps is removed – and instead it is the lat muscles that start doing the work.
“This is not what you’re looking for in a triceps exercise,” Samuel says. “When that happens, your triceps are no longer in a working position.”
The solution to this problem, Samuel suggests, and for the return to working your triceps, comes down to an inch or two of body adjustment. Instead of stacking, Samuel recommends starting to tilt your elbows slightly back toward your head — an inch or two is all it can take — to return the focus skull breaker to your triceps. Or think of it this way: Previously, when you were stacked at 90 degrees, now position yourself at about 92 to 93 degrees. With this little solution, you will be back to working your triceps for the entire set.
“What it’s going to do is that it will keep constant tension on your triceps all the time,” Samuel says. “It’s going to build the muscle and strength you want, so make the leap.”
Do you want to wear the same exercise outfit? Eb contributes a shirt Wil-V, pants from Rhone, en Under Armor sneakers. Aqib has a Rhone hemp and Nike shoes.
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