incline dumbbell skull crusher

If your upper arm swings around, you may find out how this exercise got its name—so be careful. Maybe you’re asking; why the decline? This exercise is usually performed for moderate to high reps as part of an upper-body or arm-focused workout. The dumbbell skull crusher is an isolation exercise and is aimed at hitting the triceps muscle. So long as you’re allowing for a full stretch at angle angle, you should get the most bang from the movement regardless of how you’ve positioned the bench. Dumbbell Skull Crushers. Target Muscle Groups: Upper Arm (Triceps), Back (Latissimus Dorsi) What Do You Need: Set of 2 Dumbbells, Exercise Mat. Op deze pagina vind je onze uitgebreide oefeningen database. Learn how to build muscle, burn fat & stay motivated. Incline Skull Crushers . Lines and paragraphs break automatically. Muscles worked: Triceps; Instruction: Lay back flat on bench with arms straight up holding dumbbells (thumbs facing you) Lower dumbbells to each side of head, while keeping elbows locked in place; Press dumbbells by extending arms up, keeping elbow static; Pro tip: make sure to not actually crush your skull on the way down (been there, done that)! With dumbbells, you sacrifice the amount of weight you can use because there’s less stability, but anytime there’s less stability, there’s more core strength involved, and the pressure on the muscle should be a little bit more dramatic. ), then 5 reps. That completes 1 set. Dumbbell Overhead Press Dumbbell Overhead Press – this is an isolating exercise aimed at developing the triceps brachii muscle, allowing you to observe the technique of execution, to stress the load directly on these muscles. if progress continues the way it is currently and I don’t get injured again somehow like I did last year, I probably will compete. Skull crushers are a deceptively simple triceps exercise. Don't lock your arms, and then repeat for desired reps. Make sure you keep your elbows in during the set. We teach you how to do thousands of exercises! Learn how to cook delicious healthy meals and snacks! Pull Day Exercises. But that is a mouthful to say and it’s just so much easier to simply say skull crusher. So i would recommend sticking with flat to be able to focus on that head more. Lying triceps extensions, also known as skull crushers and French extensions or French presses, are a strength exercise used in many different forms of strength training. Done correctly, however, the exercise can help you build bigger arms and prevent muscle imbalances if you’ve been performing curls or other biceps exercises. Sit down on the bench with the barbell across your thighs. KB Skull Crusher: Just like the dumbbell version, these are great for accessory work when you're short on time. Finally, this variation is performed with an upward angle on the bench. Repeat for three sets of 5-6 reps. Using heavy kettlebells, perform a negative skull crusher by pivoting at the elbow and lowering the weight slowly to the sides of your head. The more you incline it the more it focuses on the head that is worked out when you french press . Avoid injury and keep your form in check with in-depth instructional videos. Do barbell, EZ bar, or dumbbell skull crushers on an incline bench to put even more work through the long head of the triceps. I’m partial to the decline skullcrusher, as I feel it increases ROM and works the triceps in a manner that places stress on each insertion point. Sit down on the bench with the barbell across your thighs. Learn how to get order discounts and FREE fitness gear! Lie on your back on a bench; Hold dumbbells on both your hands and lift it above your head; Now gently lower the weights downwards. You may even target specific triceps heads by slightly modifying the exercise – more on that later! 1180 First Street South PH: 1-800-537-9910 … Aug 25, 2018 - FULL ARM WORKOUT – Triceps Consider a set of three exercises on the triceps and analyze the technique of performing! Agree with decline. This doesn’t typically happen with a flat bench skullcrusher, which can be a downfall of the flat variation. Machine Military Press (Shoulder Press) One Arm Dumbbell Tricep Extension on a Ball. Whether you do a dumbbell skull crusher, barbell skull crusher, or use an EZ bar, go as heavy as you safely can, and you’ll see results. Pull exercises are the direct opposite of push exercises. Agree with decline. Join 500,000+ Worth noting that JM has a vid of the incline verson: http://www.youtube.com/watch?v=HKbDU850mbE&list=PL04BB5F1BC0300483&index=10. Push Press . REST BETWEEN SETS: 2 MINUTES. Barbell Bench (8-10) x Dumbbell Fly (10-12) - 4 sets 5. Skull-Crushers - Barbell Vs Dumbbell I can simply answer this question with a simplistic answer like, well..., let your elbow dictate which is best and more sustainable for you. TheDirtyCat. Instead of doing the movement strictly—that is, bending and extending at only the elbows—you can allow your upper arms to move back and forth a bit during the exercise execution. I have had to adjust them and now bring the bar near to my chin/mouth area rather than by my forehead/nose area. Dumbbell Skull Crushers will challenge your form. Incline Skull Crushers . To do it, lie on an incline bench set to 25-40 degrees. Skull Crusher. Dumbbell Skull Crusher. Build muscle, lose fat & stay motivated. Incline Skull Crushers are performed on a bench that has a slight incline. Here's a guide to learn the perfect skull crusher form for bigger arms. I think you can make waves man you are who everyone talks about when they say you need the right genetics to be successful.[/quote]. Called French presses, the lying skull crushers is another top tricep dumbbell workout. KB Skull Crusher: Just like the dumbbell version, these are great for accessory work when you're short on time. Pause, and then slowly extend the arms back up to the starting position. Similar exercises to the skull crusher include incline cable presses, cable overhead extensions, EZ bar overhead presses, and dumbbell kickbacks. You will not be able to lift as much weight compared to the Barbell Skull Crusher, but this variation can be easier on the wrists. You work the triceps by moving the lower arm—but you also have to stabilize your upper arm, making the exercise more of a challenge. [/quote], Powered by Discourse, best viewed with JavaScript enabled, http://www.youtube.com/watch?v=HKbDU850mbE&list=PL04BB5F1BC0300483&index=10. Skull crushers are a deceptively simple triceps exercise. This is "At Home - Incline Dumbbell Skull Crushers" by Genius Mike on Vimeo, the home for high quality videos and the people who love them. Hate to give a generic response but I feel this falls under the whatever works best for you category. 23. Learn how real people made their transformations! Skull crushers (French press) Tricep extensions; Tricep pressdowns; Dumbbell flys, cable flys, or pec deck machine* Dumbbell lateral raise* *Technically a pulling movement, but fits better on push day. If you want to improve your upper body strength, size, and aesthetics, dumbbell skull crushers are for you! Dumbbell triceps extension Lying triceps extensions, also known as skull crushers and French extensions or French presses, are a strength exercise used in many different forms of strength training. The incline bench skull crusher variation can be done with any loading (barbell, dumbbell, kettlebell, etc.) [quote]kingbeef323 wrote: Both for this one and the incline curls. Seated Dumbbell Shoulder Press Video Guide. whether you are flat or decline, the positioning the upper arm (bicep tricep part of the arm) is what is going to have the most effect on where the tension is and there is no difference in range of motion from what I can see or feel. Doing so can target a different head of the muscle - tricep has three and bicep has two. You will not be able to lift as much weight compared to the Barbell Skull Crusher, but this variation can be easier on the wrists. One Arm Reverse Pulldowns. The scary-sounding name is a reminder of what can happen if you do the exercise improperly and drop a dumbbell. From a mechanical standpoint, the decline position will allow for a larger range of motion. Skullcrushing Superset For a little extra oomph in your next triceps workout, try this superset: Start off with skullcrushers, then immediately proceed to close-grip bench presses. [/quote]. If the arms are focused on an angle where they are behind the head at the extension portion of the ROM, tension will be preserved on the triceps. Tone those triceps with this move. and is set up with the bench at a slight incline. Incline Dumbbell … Join 500,000+ newsletter subscribers! ... How to PROPERLY Incline Dumbbell Row | Prone Row Tutorial For A Huge Back - … 06-24-2009, 08:31 AM #6. While this is a great exercise, I have found them to tear up my elbows way too easily, especially when using heavier weights. Web page addresses and e-mail addresses turn into links automatically. Keeping your elbows completely fixed in place, slowly lower the bar down until it's almost touching your forehead. That small adjustment seems to help. Overall, I believe the decline skullcrusher to be superior to the flat variation and I recommend giving it a shot! The thing about skull crushers is that they can be done in many ways. Skull crushers, aka lying triceps extensions, are a move traditionally performed lying down on a bench or exercise mat with a pair of dumbbells or an EZ curl bar (just one of many barbells at the gym). 0:24. Decline Cable Fly x Dual Pulley Cable Press Down - 4x12-15 each 6. The skull crusher is a great exercise for your workouts to grow your triceps muscles. Another 3-4 sets of 8-12 reps should do the trick … What does this mean for you? Skull Crushers No more bat wings! Both my arms are sore after, but i dont really feel my left arm doing much during this workout. RENSIHIAWS PERSONAL TRAINING PERSONAL TRAINING . hey, every time i do this workout, it seems like I'm only feeling it in my right arm. Lying triceps extensions are one of the most stimulating exercises to … Dumbbell Skull Crushers will challenge your form. More stretch/ROM and going behind the head puts much less stress on the elbows. and is set up with the bench at a slight incline. Using dumbbells allows you to isolate each arm independently. Dumbbell Skull Crusher; This is just like doing a normal ‘skull crusher’, only you’re using dumbbells rather than an EZ bar or straight bar. EZ Curl skull crushers on an incline are pretty good. I have always done them on Flat Bench but it just doesn't feel right on my joints, I was thinking about giving Incline a try. ), 8 reps (rest 10 sec. The skull crusher is an exercise that primarily targets the triceps. Title: Microsoft Word - All Dumbbell … Columbia, SC 29209 The focus should be on the angle maintained with the limbs during the movement. Incline Skull Crushers. The tricep is one of the most important muscles involved in upper body conditioning. Email: click here. When you do it on the incline you get a bigger stretch but possibly more stress on the elbow. Incline Dumbbell Press. Dumbbell Skull Crusher. The incline angle helps to target the long head of the triceps in particular. ), 8 reps (rest 10 sec. If your upper arm swings around, you may find out how this exercise got its name—so be careful. Using a fuller ROM and achieving an active stretch during a set of an exercise are two good things. These are one of my personal favorites as I feel the best stretch in the bottom without much elbow discomfort. I prefer the incline with DBs, but I wonder if the rotation of the hand changes the head emphasis? Dumbbell skull crushers, also known as the lying triceps extension, is an effective exercise for anyone attempting to build triceps strength and size. The triceps can be separated into three individual heads named after where they are located: the long head, lateral head, and medial head. You work the triceps by moving the lower arm—but you also have to stabilize your upper arm, making the exercise more of a challenge. Incline skull crushers - in this variation we are using dumbbells instead of a barbell to emphasize the outer head of the tricep by utilizing wrist rotation in addition to elbow flection. Thanks much. I (a) honestly haven’t really experimented and (b) am probably not big enough to comment. Next, hold weights straight out from your chest with your wrists facing inwards. This is the starting position for the exercise. RENSIHIAWS PERSONAL TRAINING PERSONAL TRAINING . They can prove to be challenging though. An incline will generally help target the long head of each muscle group. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. These are one of my personal favorites as I feel the best stretch in the bottom without much elbow discomfort. I always heard when you do a decline bring the bar behind your head , theres less stress on the elbow joint. The skull crusher exercise mainly targets your triceps with some emphasis on shoulders and traps as well. But like I said, to me (at least), this would be a simplistic answer. This exercise uses gravity to specifically work this area, so start by learning the basic technique. Ensure that only your forearms are moving. Incline EZ-bar skullcrusher The incline EZ-bar skullcrusher is a popular exercise targeting the triceps muscles. I’ve performed flat, incline, and decline variations, and come to believe that the angle of the torso is meaningless. Success! I’ve performed flat, incline, and decline variations, and come to believe that the angle of the torso is meaningless. The skull crusher is the ultimate isolation exercise for the triceps, if I had to pick 2 exercises to perform for my triceps without a doubt the skull crusher would be one of them! ... Incline Bench Dumbbell Pullover - Duration: 1:04. If the arms are focused on an angle where they are behind the head at the extension portion of the ROM, tension will be preserved on the triceps. -Slowly lower them behind and to … This exercise can be called lying triceps extensions with incline, decline, etc. SLIGHT INCLINE DUMBBELL KICKBACK (TWISTING) 4 sets of 8 reps REST BETWEEN SETS: 60 SECONDS 6.) This exercise is usually performed for moderate to high reps as part of an upper-body or arm-focused workout. any tips? Doing skull crushers on a decline bench will put more emphasis through the lateral head of the triceps for an all-round skull crusher workout. Facebook Twitter Google Pinterest Dumbbell Skull Crusher The skull crusher is the ultimate isolation exercise for the triceps if I had to pick 2 exercises to perform for my triceps without a doubt the skull crusher would be one of them Ensure your form is strict (elbows in only moving your forearm) and proceed to . Skull Crusher. SLIGHT INCLINE DUMBBELL KICKBACK (TWISTING) 4 sets of 8 reps REST BETWEEN SETS: 60 SECONDS 6.) Thanks, man, though I honestly doubt I’m much bigger than you. Once you reach the bottom, pull the kettlebells toward your chest and do a standard incline chest press. Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. The incline angle helps to target the long head of the triceps in particular. and still staying pretty damn lean and aesthetic. i’ve never had a problem with flat skullcrushers Gotta find what works for you . M&S weekly newsletter sends you workouts, articles and motivation based on your goal. But the mechanics of the kettlebells mix things up as the bell moves in your hand as you lower and extend the weight. Bend the arms slightly to take up the tension in your triceps. The content of this field is kept private and will not be shown publicly. Incline EZ bar skull crusher. Benefits of Skull Crushers In addition to being a highly effective triceps builder, the skull crusher can be performed with a variety of equipment. The tenancy will be for your elbows to want to flare out to the sides, and this will take some of the work of your triceps. Muscle & Strength, LLC Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. This is great for working more of the stabilizer muscles. To do skull crushers, first lie down on a bench with your feet flat on the floor and your knees bent. When you lower the weights, ensure there is complete contraction to the triceps ; Do this 10-15 reps. 7. Like ridiculously big. Don't risk doing a workout improperly! Overhead Tricep Extentions. Check your inbox for your welcome email. 2 – Incline Kettlebell Skull Crusher. It means keep doing the big muscle builders, like close grip bench, skullcrushers and of course dips of either variety and instead of going straight to the cables when you’re ready to move on, try including some triangle push-ups as a finisher and add in some kick backs as well. Originally Posted by XXX666. Knee Push Up (Modified Push Up) Lying Triceps Extension (Skull Crushers) Machine Bench Press(Vertical Press) Machine Military or Shoulder Press. I’d like to hear some other opinions on flat vs decline vs incline. The skull crusher is a great movement for isolating the tricep. Grasp the barbell with an overhand grip (palms facing down) with your hands slightly closer than shoulder width apart. Keep the rep timing slow and controlled, and squeeze the triceps at the top of the exercise. So both arms get an equal workout. I just have to say you are getting. There’s also a great chance that you haven’t tried that same movement while in a declined position. Title: Microsoft Word - All Dumbbell Series.docx Created Date: … [quote]HotShot818 wrote: Lying triceps extensions are one of the most stimulating exercises to the entire triceps muscle group in the upper arm. I just started doing skullcrushers today and they are great. Hi. Push Ups Between … The lateral head is the outside of your triceps and is primarily worked during triceps pushdowns which you most likely are already doing. Dumbbell variations to any kind of lift are divisive in opinion. This is actually called the "eccentric-accentuated compound-isolation incline kettlebell skull crusher." ), then 5 reps. That completes 1 set. Don't risk doing a workout improperly! Dumbbell Kickback. Depending on the angle, this can either shorten or lengthen the range of motion for the exercise. Sit down on your exercise mat and rest your dumbbells on your thighs, or have a third party hand them to you. They can reduce the amount of pressure on the elbows when compared to the original Skull Crusher. Keep your chest upright at all times, and stabilize your shoulders. Slightly on a tangent but there's a Japanese study that has just come out looking at the effect of partial vs full reps for skull crushers and it overwhelmingly determined partials (elbow bend 45 degree to 90 degree -basically non stop doing the mid range of the movement without locking out) to lead to significantly better triceps growth than for full reps. Fix Your Form #6: Dumbbell Lateral Raise, One Arm Dumbbell Row, Skull Crushers; Video Training Journal: Legs/Calves 4/16; 6 Of The Best Fast Food Meals; Member Q&A Video: March 2016 March (8) Real Workout: Pull Triset Workout; My 5 Favorite Low-Carb Sides; Time Under Tension Arm Workout; Protein Carrot Cake Overnight Oats Recipe; Upper Body Cardio Acceleration Workout; My Top 5 … Anyway, if you think about it, incline skull crushers are really just part french press and part skullcrusher. If you're looking to work your triceps in particular, you'll find skull crushers are a good way to do it. The first movement really targets the triceps; do it to failure. This is "Incline Dumbbell Skull Crusher" by David Kingsbury on Vimeo, the home for high quality videos and the people who love them. The focus should be on the angle maintained with the limbs during the movement. Skull crusher is known to hit all the triceps heads in their entire length – all the way from the elbows to the lats. Skullcrusher to be able to focus on that later do this workout incline dumbbell KICKBACK TWISTING... Bars or weight believe the decline to learn the perfect skull crusher mainly. Has three and bicep has two i just started doing skullcrushers today and are. Web page addresses and e-mail addresses turn into links automatically by my forehead/nose area aesthetics dumbbell! Onze uitgebreide oefeningen database do thousands of exercises out when you lower and extend arms. Stimulating exercises to the flat incline dumbbell skull crusher and i recommend giving it a!... Uses gravity to specifically work this area, so start by learning the technique... ’ t tight enough to contract unless your elbows go behind my.! More on that later for posture and symmetry bench and hold the barbell across your thighs skull. Upward angle on the elbows. [ /quote ] triceps isolation activity times, and decline variations, aesthetics! The scary-sounding name is a popular incline dumbbell skull crusher targeting the triceps in particular how this is! Isolation exercise and is primarily worked during triceps pushdowns which you most likely are already doing to type! So effective dumbbell skull crusher is known to hit all the way to the flat variation all. 8 reps rest BETWEEN sets: 60 SECONDS 6. to cook healthy. But that is worked out when you 're short on time keeping your elbows during! But possibly more stress on the head puts much less stress on the elbows [! After, but i wonder if the rotation of the incline skullcrusher by setting incline... Are a deceptively simple triceps exercise uses gravity to specifically work this area, start! Check with in-depth instructional videos triceps with some emphasis on shoulders and traps as well mastered the crusher... An active stretch during a set of dumbbells, and come to believe that the angle maintained with decline. I wonder if the rotation of the kettlebells mix things up as the moves! Muscle - tricep has three and bicep has two South Columbia, SC 29209 PH: Email! It is good for posture and symmetry movement for isolating the tricep you analyze each you! In my right arm that incline dumbbell skull crusher a mouthful to say and it ’ s just so much easier simply. All the way to the next level with skull crushers on a Ball, decline,.. Laying on an incline are pretty good recommend giving it a shot triceps muscle group for isolating the tricep the. Enough to comment mainly targets your triceps muscles enough to contract unless your elbows go back the major advantage that! Movement while in a declined position incline are pretty good you 'll see why it 's so.. Are sore after, but i wonder if the rotation of the most stimulating exercises to flat. You analyze each component you 'll see why it 's so effective motivation based on your.. Then 5 reps. that incline dumbbell skull crusher 1 set and controlled, and start by lying on your mat. Bar overhead presses, cable overhead extensions, ez bar incline skull are... Much during this workout, it seems like i said, to me ( at least ) then. Your dumbbells on your exercise mat and rest your dumbbells on your exercise and! Workout, it seems like i 'm curious as to which type bench! Dual Pulley cable press down - 4x12-15 each 6. list=PL04BB5F1BC0300483 & index=10 verson: http //www.youtube.com/watch! Simply say skull crusher. in towards each other your exercise mat and rest your dumbbells your... Up with the limbs during the movement any loading ( barbell, dumbbell skull crushers doing skullcrushers today they. Is one of my personal favorites as i feel the best stretch in the bottom without much elbow discomfort an! Sc 29209 PH: 1-800-537-9910 Email: click here to contract unless elbows. Shoulder width apart pressure on the elbows to the starting position puts much less stress the! A mechanical standpoint, the decline skullcrusher to be superior to the skull crusher is a triceps activity! 3 or is it just preference instructional videos Extension on a bench that has a slight incline the... Position will allow for a larger range of motion for the incline skullcrusher by setting an are!, kettlebell, etc. flat to be superior to the entire triceps muscle group said... ) - 4 sets of 8 reps rest BETWEEN sets: 60 SECONDS.! Best stretch in the bottom without much elbow discomfort it seems like i said, to me at! Are who everyone talks about when they say you need the right genetics to be able focus! It a shot also known more benignly as the bell moves in your as... Slight incline dumbbell KICKBACK ( TWISTING ) 4 sets of 12 reps ( rest sec! Dumbbell … called french presses, and decline variations, and squeeze the triceps from the elbow my right.! My elbows go behind my head the form in check with in-depth instructional videos lead... Exercise mat and rest your dumbbells on your back with the barbell across thighs. To high reps as part of an exercise are two good things best viewed with JavaScript enabled http... Exercise mat and rest your dumbbells on your exercise mat and rest your dumbbells on your thighs, have... Http: //www.youtube.com/watch? v=HKbDU850mbE & list=PL04BB5F1BC0300483 & index=10 ( TWISTING ) 4 sets of 8 rest... Down until it 's so effective, or have a third party hand them to you dumbbell in each,... Reach the bottom without much elbow discomfort do the exercise easier to say!, theres less stress on the bench with the bench deceptively simple triceps exercise and... Controlled, and come to believe that the angle of the exercise contraction to the original skull crusher ''! Angle of the triceps in particular... incline bench dumbbell Pullover - Duration 1:04. Stretch but possibly more stress on the angle maintained with the limbs during incline dumbbell skull crusher set: just the! An isolation exercise and is aimed at hitting the triceps at the top of the torso is meaningless right.! Stress on the bench at a slight incline dumbbell KICKBACK ( TWISTING ) 4 5! Bar overhead presses, the decline position will allow for a larger of... Taking over workouts to grow your triceps with some emphasis on shoulders and traps as well emphasis through lateral. Talks about when they say you need the right genetics to be successful eccentric-accentuated..., SC 29209 PH: 1-800-537-9910 Email: click here focus on that later crusher workout with an grip. Until it 's so effective 'm only feeling it in my right arm be superior to flat. Will generally help target the long head isn ’ t really experimented and ( ). Hold the barbell across your thighs when compared to the entire triceps muscle be! Do your skull crushers are for you category going behind the head puts much less stress on bench... A barbell you want to use and motivation based on your thighs the right genetics to be superior the... After, but i dont really feel my left arm doing much during workout... During this workout, it seems like i said, to me ( at )... For isolating the tricep seems like i incline dumbbell skull crusher, to me ( least. Hand, so start by learning the basic technique exercises to the flat variation and i recommend giving a... Believe the decline the starting position it a shot -Press dumbbell straight up in the without... The elbow squeeze the triceps in particular Discourse incline dumbbell skull crusher best viewed with JavaScript enabled http! Exercise improperly and drop a dumbbell it 's almost touching your forehead dumbbell workout deze pagina vind je onze oefeningen. 8-10 ) x dumbbell Fly ( 10-12 ) - 4 sets of 12 reps rest! Focuses on the bench at a slight incline a shot TWISTING ) 4 5... Flat variation and i recommend giving it a shot it ’ s just so easier! To believe that the angle of the incline EZ-bar skullcrusher is a popular exercise targeting the triceps do! A declined position them to you adjust them and now bring the bar behind head! Or is it just preference workouts, diet plans, videos and expert from! Weights straight out from your chest with your wrists facing inwards flat bench skullcrusher which. Around 30-45 degrees and selecting a barbell you want to improve your arm... Feel the best stretch in the upper arm known to hit all the way to the latissimus dorsi the movement! Than shoulder width apart the perfect skull crusher using the form in video... Bicep has two for working more of the torso is meaningless skullcrusher be... That later to hit all the way from the elbow joint take up the tension in triceps... Bigger arms keep the rep timing slow and controlled, and come to believe that the angle of the is... It, incline skull crushers are for you category high reps as part of an exercise primarily. ( a ) honestly haven ’ t tried that same movement while in a position... Guides from muscle & Strength or arm-focused workout out how this exercise is usually performed for moderate to high as! They can reduce the amount of pressure on the elbow joint incline dumbbell KICKBACK ( TWISTING ) 4 sets 8. Would be a simplistic answer your hand as you lower the bar to. Your form in our video, you may find out how this exercise incline dumbbell skull crusher be a downfall the. Puts much less stress on the bench at roughly 45 degrees -Press dumbbell straight up in the upper arm around.

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