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I am going to go over with you how to do rolling dumbbell extensions. A lot of people do not
know about this one. This is not too popular but it is also a very effective exercise.
It combines a skull crusher or lying triceps extension with a press. So you are really
getting the full benefit out of this exercise.
You are going to be lying down on the flat bench, again, making sure all six points are
firmly planted. One, two; left and right foot. Three; your butt. Four and five; your shoulders.
Six; your head. All firmly planted on the bench.
You want to choose a weight that you can comfortably go through the full range of motion with without
cheating the exercise. Now, this exercise is different from a regular press. You are
not going to come straight up. What you are going to do is you are going to keep your
hands in, so neutral grip. So it is not prone, it is not super-native, neutral grip. Your
palms are going to face you the whole time.
Now it is called a rolling press because you are literally going to roll and extend. You
come down and you let your triceps roll back, this is where you stretch your triceps. Roll
forward and extend. Roll back, roll forward and extend. You want to keep your elbows in
at all times. You do not want to flair them out because then you are not working the exercise
correctly.
Come down controlled, roll them back, come up and squeeze. At any time you work against
gravity you want to breathe out. So here I am releasing and now I am working against
gravity [breathes], squeeze.
It is much like a skull crusher only you do not have a bar in the middle of your face
so you cannot really crush your skull. Roll, roll, extend. And that is a rolling dumbbell
extension.