Dumbbell Neutral Grip Skull Crushers

Proper Positioning

1. Lie on the bench in a supine position

2. Place the head, shoulder blades, sacrum (the triangular bone at the base of the spine), and glutes firmly on the bench

3. Bring the feet back under the knees, firmly planted

4. Squeeze the glutes to maintain a balanced position

5. Maintain a natural arch in the lower back throughout the entirety of the movement

6. Hold the dumbbells at chest level with the palms facing inside

7. Keep the elbows tucked in and in a fixed position

Proper Technique

1. Inhale on the downward phase of the movement

2. Slowly lower the dumbbells until the forearms are parallel to the ceiling

3. Press the dumbbells, once a slight stretch is felt in the triceps

4. Exhale on the upwards phase of the movement

5. Slowly return to starting position

6. Pause and 'squeeze' at the top of the movement

Essential Tips

1. Do not use momentum

2. Avoid moving the elbows with the weight

3. Avoid swinging

4. Lower dumbbells further in accordance with ROM

5. Do not hyperextend the elbows at peak contraction

6. Do not point elbows to the side or flare them out

7. Move the fixed elbows position higher towards the head, to focus more on the long head of the triceps