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.
- Lay flat on the bench, holding the dumbbells with your palms parallel to each other.
- Press both weights straight up, keeping a small space between them (this shouldn’t be a close-grip DB bench).
- Shift your arms so that the weights are at a 91-degree angle in relation to your torso, then hinge at the elbow to lower the dumbbells down to face-level for 2 skullcrusher reps.
- After the 2 skullcrusher reps, lower the heads of the dumbbells down to your shoulders, then press back up to the 91-degree skullcrusher position for the JM press. Complete 2 reps.
- That’s 1 cluster. Finish 3 to 4 clusters for 1 set.
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.
By Brett Williams