Exercise description of the dumbbell lying tricep extension.  Learn about the dumbbell lying tricep extension with video and pictures.  Also learn how the dumbbell lying tricep extension can improve your sports performance.

Primary muscles worked:  Triceps

Synergist Muscles:  N/a

Mechanics:  Isolation

Equipment:  Dumbbells and Bench

How to perform the exercise:  Also known as the dumbbell lying skull crusher, the dumbbell lying tricep extension utilizes dumbbells and a bench. The athlete should first grab a pair of dumbbell with an overhand grip. The athlete should then sit down and lay with their back flat on a bench. The athlete's arms should be in full extension in line with the shoulders so that the palms are facing each other. The athlete will then bend at the elbow, lowering the weight back toward the head. Once the forearms are parallel with the floor, the athlete should then bring the arms back to full extension and in line with the shoulder by using the triceps muscles in the arms. A spotter is highly recommended for this lift. This is due in part to the dumbbells coming over the face, which is a very vulnerable position for an athlete. Also, some athlete's may allow their elbows to flare out or have trouble supporting the weight with their wrists. A spotter will be able to assist with this.

Spotting the exercise:  As previously stated, an athlete is highly recommended for the lying dumbbell skull crusher / tricep extension. The spotter should first and foremost concern themselves with making sure the athlete's face and head are protected during the lift, especially if heavy loads are utilized. This can be done by having the spotter follow the dumbbells with his / her hands in way that they can safely recover the weight if the athlete losses grip or losses balance with the weight. The spotter may also assist with keeping the elbows from flaring out and may support the wrists if necessary.

Sport specific application:  The lying dumbbell tricep extension can be seen as a variation of punching in boxing, of throwing in football, and of throwing in baseball. This exercise is great at isolating the tricep which will cause significant increases in tricep strength and power. This in turn will improving punching power and throwing strength.