For next level gains, sometimes it pays to single out one specific muscle group for punishment and hammer it until you can’t even think about finishing another rep.
Men’s Health Fitness Director Ebenezer Samuel uses that principle to train triceps, which can be overlooked on curl-heavy arm days by dudes who are too zealous in the pursuit of a biceps pump. This Double Skullcrusher to JM Press series hinges on smashing together two exercises, which both challenge the muscle in different ways.
To perform the Double Skullcrusher to JM Press, you’ll need a weight bench and a set of dumbbells. Make sure to work with a weight that will challenge your tris—but don’t go so heavy that you can’t maintain perfect form, especially considering the angles at which you’ll need to hold the weights in the upright position for both parts of the series. If you want to try this out at home, check out these adjustable dumbbells from Bowflex.
Men’s Health/Eric Rosati
Check out this video for a quick reminder on how to perform the perfect skullcrusher.
The most important aspect of this exercise is to make sure that work with your arms at the proper angle—if you lean too far forward or keep the weight back, you’ll either waste movement or leave potential gains on the bench. “You’ll need to press back up to 91-degrees if you want that crazy isolation triceps pump,” says Samuel. “The idea behind it is that real life won’t let you repeat 10 reps of something, so you’re isolating your triceps with multiple movements at once. Your triceps have to adjust to changing demands while facing constant tension.”
Use this series as an arm day finisher or as a standalone tricep workout if you’re pressed for time. Try 3 sets of 3 to 4 clusters to start. For more tips and routines from Samuel, check out our full slate of Eb and Swole workouts. If you want to try an even more dedicated routine, consider Eb’s New Rules of Muscle program.
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