Dumbbell Skull Crusher

While you may tend to focus your arm workout around your biceps, emphasizing your triceps is also an important part of your overall strength. Strong triceps often mean a heavier bench and an improved global workout if you weight train, and although you already probably have a great routine to target your triceps, we suggest the dumbbell skull crusher as an exercise you might add to really emphasize the back of your arm.

The dumbbell skull crusher works in a similar way as most of your tricep workouts probably do in that you extend weight away from your elbow to train the muscle. Start lying flat on a regular bench. With a weight you are comfortable using for eight reps, start with the dumbbells at your chest. As the name implies, the exercise is of course performed near your head, dropping the weight of the dumbbells toward the top of your skull than extending them away from your body to the position of a completed flat bench press. Bend your elbows so the dumbbells touch the bench behind your head, then reverse the motion to naturally emphasize your triceps. We recommend four sets of eight reps, but work on the semantics as you develop this exercise over time. The more weight you can safely lift, the greater the resistance. This will ultimately give you the best results.

If size and strength are important aspects of your global health, then a muscle builder supplement such as whey protein or creatine may be very advantageous to incorporate as part of your regular diet. Available as a tasty shake, whey protein has the attributes your muscles need to improve recovery time and increase overall size and strength. Take whey protein before your workout or right when you get done to maximize the benefit and really see results. Another option is to use whey protein’s cousin, creatine. A supplement used by serious body builders for decades, creatine obviously has the makeup needed to support your muscle growth in both size and strength. Add creatine to your diet as well and the results will be well worth the few bucks you have to fork out for a bottle.

Muscle builders are obviously important supplements to take if getting bigger or stronger are your goals, but you may need more help if you want to emphasize your global health. The catch all for most is a multivitamin. Multivitamins are essential for pregnant women (prenatal multivitamins and prenatal chocolate provide important ingredients for the health of the mother and the child), but they may also be very beneficial for anyone concerned about improving their health. A good multivitamin contains the recommended daily allowance of up to a couple dozen important vitamins and minerals such as iron, magnesium, folic acid, and calcium among others. Just popping a multivitamin every day can dramatically improve your health.

The dumbbell skull crusher is a great alternative for your triceps, and if you want size and strength in your arms, adding whey protein or creatine to your diet can be very effective. If you’re more the global health kind, a multivitamin can help as well. Regardless of your choice, supplementing your diet and working out the right way are imperative for greater health.

For more info on whey protein, visit Top Form Supplements.