When it comes to building up the arms, everybody knows the importance of developing some sensational triceps. The biceps are fun to train, and everyone enjoys the ego boost that comes when somebody asks you to "make a muscle" In the end, however, the man with the best triceps is the one who is holding the trophy over the guy who just knocked out thousands of sets of barbell curls. When it comes to building mass, it's an undeniable fact that skull crushers - completed lying on a bench with an EZ-curl bar - are king. However, as the years pass and our youth disappears, many of us soon discover that our elbows and triceps tendons are no longer up to the task. If and when the day comes that you develop pain in these areas from doing skull crushers, you should not panic. It's normal. The movement is very tough on the various parts of the arm, and many men, particularly those over 30, discover that the movement is something they just cannot use anymore.
If and when this day arrives, you should increase the role of seated dumbbell extensions in your triceps routine. If you're already doing them, you should move them to the front (and mass-building) section of your workout. Use fewer reps, more weight, and more sets. If you are not currently using them at all, then you should implement them now and reap some of the benefits. Aside from bringing out some shape and form in the muscle group, they are one of the top movements for building out outright mass on the triceps. If you want great arms, you should be completing them.
Most bodybuilders in the gym complete their seated dumbbell extensions on a seated bench with a fixed back piece. This is acceptable, but certainly not preferable. This exercise places a great deal of tension upon the rotator cuffs. It's much preferable to use an incline bench, pinned to a very high setting, instead. Remember that you would never attempt seated military presses at an absolute 90 degree angle for fear of damaging the rotator cuffs. This movement places them at an equally compromising angle. Use that incline bench and discover a world of safety and upper arm stimulation. Adequate stretching and use of light weight for dumbbells is also a given which cannot be neglected.
The range of motion on seated dumbbell extensions does not have to be all that great. In fact, going too low can be detrimental to your obvious, even if unstated goal, of safe shoulder function. This movement does place the triceps and shoulders at some risk, although not as much as experienced when standard skull crushers are used. In most exercises, a full range of motion is recommended for stimulation. Not here, however! Keep your reps short, heavy and powerful. Take your quick breaks and keep on plugging away. You'll soon discover that even without skull crushers, you can develop a very thick set of triceps using seated dumbbell extensions.
Author Resource:-
Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either www.BodybuildingToday.com or www.SteroidsToday.com
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