下斜杠铃臂屈伸

动作介绍

基本信息

目标肌肉:肱三头肌 运动类型:力量 所用器械:杠铃
力学:孤立 发力类型: 经验水平:中级水平
相关部位:没有

动作图解

目标肌肉群

操作方法

    Set up for the decline skullcrusher by setting a decline bench to an angle of around 30 degrees and selecting the barbell you want to use.

    Sit on the end of the decline bench with your legs in the padding and barbell resting on your thighs.

    Grasp the barbell with an overhand grip (palms facing down) with your hands about 8-12 inches apart.

    Lieback on the bench and extend your arms straight up towards the ceiling.

    Bend at your elbows slightly to take the tension onto your triceps. This is the starting position for the exercise.

    Keeping your elbows fixed and pointing straight down your sides, slowly lower the bar until it is about an inch fromyour forehead.

    Pause, and then slowly raise the bar back to the starting position.

    Don't lock your elbows out, and then repeat the movement.

Skullcrusher Tips:

    Technique is really important! Don't let your elbows flare out as you move the barbell, and keep the rep timing slow and controlled.

    Don't lock your elbows out at the top of the movement.