Dumbbell Lying Crush Press with Overhead Extension
Blast your triceps and chest with this powerful combo. By merging the crush press and overhead extension, you’ll maximize muscle tension and isolation for serious upper body results.
The Dumbbell Lying Crush Press with Overhead Extension is a compound exercise that mainly works the triceps, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Lying Crush Press with Overhead Extension Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid)
How to do the Dumbbell Lying Crush Press with Overhead Extension
Setup
Lie flat on your back on a yoga mat with your knees bent and feet flat on the floor for stability. Hold a dumbbell in each hand or a single dumbbell with both hands, extending your arms straight up towards the ceiling, perpendicular to your torso.
Movement
While keeping your elbows pinned in a stable position near your head, slowly flex at the elbows to lower the weight behind your head.
Stop lowering once your forearms reach roughly parallel with the floor or when your elbows reach a 90-degree angle.
Keep your upper arms stationary throughout the movement; only your forearms should move.
Using your triceps, extend your arms back up to the starting position without locking out your elbows at the top.
Tips
Keep your core tight and your lower back pressed gently into the mat to prevent arching.
Focus on maintaining a controlled tempo, both on the lowering and lifting phase, to maximize muscle activation.
Dumbbell Lying Crush Press with Overhead Extension FAQs
What muscles does the Dumbbell Lying Crush Press with Overhead Extension work?
The Dumbbell Lying Crush Press with Overhead Extension mainly works the triceps, with help from the shoulders. The main muscles are the triceps brachii.
What equipment do you need for the Dumbbell Lying Crush Press with Overhead Extension?
None. The Dumbbell Lying Crush Press with Overhead Extension is a bodyweight exercise, so you can do it anywhere.
Is the Dumbbell Lying Crush Press with Overhead Extension a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Lying Crush Press with Overhead Extension go on?
It belongs on push day in a push/pull/legs routine.
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