For higher level gains, it is sometimes helpful to choose a specific muscle group to punish and hammer it until you can not even think of ending another rep.

Men's health Fitness Director Ebenezer Samuel uses this principle to train the triceps, which may be overlooked on some days by overzealous guys looking for a bicep pump. This series "Double Skullcrusher to JM Press" is based on the combination of two exercises that challenge the muscle in different ways.

Bowflex SelectTech dumbbells

To run the Double Skullcrusher on JM Press, you need a dumbbell bench and a set of dumbbells. Be sure to work with a weight that will challenge your tricks, but do not be too heavy to keep a perfect shape, especially if you hold the angles at which you will need to hold the weights vertically for two parts. from the Serie. If you want to try this at home, take a look at these adjustable Bowflex dumbbells.

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  • Lay flat on the bench, holding the dumbbells with your palms parallel.
  • Press both weights, keeping a small space between them (this should not be a close-set DB bench).
  • Move your arms so that the weights are at a 91-degree angle to your torso, then articulate at the elbow to lower the dumbbells up to the face level for 2 representatives of the skull-crusher.
    1. Watch this video for a quick reminder on how to achieve the perfect crullcrusher.

      • After the 2 representatives of the crullcrusher, lower the dumbbell heads on your shoulders, then go back to the 91-degree breaking skull position for the JM press. Fill in 2 representatives.
      • This is 1 cluster. Finish 3 to 4 clusters for 1 set.

        The most important aspect of this exercise is to make sure that you work with your arms in the right angle. If you lean too far forward or keep the weight back, you will lose movement or leave potential gains on the bench. "You will need to grow back to 91 degrees if you want this crazy triceps pump," says Samuel. "The underlying idea is that real life does not allow you to repeat 10 repetitions of something, so you can isolate your triceps with multiple movements at once, so your triceps need to adapt to the triceps. evolution of demand while facing a constant tension. "

        Use this series as an arm finisher or as a standalone triceps workout if you are in a hurry. Try 3 sets of 3 to 4 clusters to start. For more tips and routines from Samuel, check out our complete list of Eb and Swole training sessions. If you want to try an even more dedicated routine, consider Eb New rules of muscle program.

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