Fly Into Skull Crusher
This full-body exercise mainly works your middle chest and triceps, with help from your upper chest, lower chest and shoulders. Watch the demo video, then follow the tips below.
Rep Range
5-10
How to do Fly Into Skull Crusher
Lie flat on the ground with your legs fully extended. Begin by holding a dumbbell in each hand positioned above your chest with your arms straight but maintaining a slight bend in the elbows, and palms facing each other. This sets your starting stance. From this position, execute the fly movement: widen your arms in a sweeping arc towards the sides. As the dumbbells approach the floor (without touching it), activate your chest muscles to reverse the motion and bring the dumbbells back above your chest in a controlled manner. Once you've returned to the starting position, transition into the skull crusher. Keeping your upper arms stationary and your elbows in place, bend the elbows to lower the dumbbells towards the sides of your head. Once the dumbbells are near your temples or ears, use your triceps to extend your elbows and lift the dumbbells back to the starting position.
Common mistakes
In the fly movement, ensure that the motion is smooth and controlled; resist the temptation to use momentum or to let the dumbbells fall rapidly. The bend in your elbows should remain consistent throughout the fly to safeguard against joint strain. For the skull crusher, the key point is keeping your upper arms still. The movement should predominantly involve your forearms. Be cautious to ensure the dumbbells move beside your head and not towards your forehead to prevent potential injury.
Breathing
Breathe in as you execute the fly and lower the dumbbells in the skull crusher. Breathe out as you reverse the fly motion, bringing the dumbbells back to the starting position, and as you lift the dumbbells during the skull crusher. The 'Ground Fly Into Skull Crusher' is a comprehensive workout that effectively targets the chest and triceps. Maintaining proper technique is paramount to get the most benefit from the exercise while also ensuring safety.
Muscles worked
Primary Muscles
Middle Chest, Triceps
Secondary Muscles
Upper Chest, Lower Chest, Shoulders, Core, Serratus Anterior, Forearm
Tertiary Muscles
Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae
