What is your favourite arm day exercise? There's a good chance your answer is the dumbbell biceps curl. That is indeed a great answer but that excercise alone is not enough. If your goal is to build balanced arm muscle and strength, you'll want to pair your biceps work with a complimentary triceps movement. One of the best choices to do that is the skull crusher.

How To Do A Scull Crusher?

• Start by lying back on the bench. Don't arch your back—drive your shoulder blades into the bench, squeeze your abs and glutes, and keep your feet flat on the floor.
• Press the weight straight up above your chest. Your upper arm should be just past 90 degrees, at a 91 or 92 degree angle. Keep your wrists strong and a tight grip on the bar.
• Lower the weight slowly down to an inch above your forehead, moving only at the elbows. Don't allow your shoulders to shift forward; keep your upper arm still.
• Drive the weight back up (again moving only at the elbows), squeezing your triceps at the top.
• Keep these more detailed form tips from Samuel in mind during your skull crusher sets.

Here Are Few Things Your Should Know

No Arch: Maintain a sturdy body position: Feet flat on the floor, squeezing your glutes, and keep your core active so that you’re not arching your back on the bench. I know, I know; we always say you shouldn’t arch your back, but it’s more important to get the most out of the skull crusher. You want, at minimum a perpendicular upper arm angle relative to your torso; anything less than that, and your arm action misses the point of the skull crusher. If you arch your back, it’s harder to find that proper angle.

Shoulder Position: Once you have the bar over your head, drive your shoulders aggressively into the bench and maintain a little bit of tension in your mid-back. Then lean your upper arms back just slightly. Typically, you’ll see people aim to keep their upper arms perpendicular to the floor; I want you to be at a 91- or 92-degree angle instead. That slight shift places more tension on the triceps when you straighten your arms and prevents the straight-armed position from being a position of rest. Now you need to fully flex your triceps to maintain straight arms.

Elbows Tight: As you lower the weight, work to keep your elbows in. Your elbows and wrists should both be shoulder-width apart; not closer or farther apart. It’s common for people to let their elbows flare out as they’re doing skull crushers; avoid this. That’s a good way to injure your shoulders and it also takes emphasis off your triceps, diminishing the effectiveness of the move.

One Lever Only: Once you’ve gotten into this position, lower the bar to your head, moving only at the elbow joint. It’s tempting to let your upper arms roll back as you lower the bar toward your forehead, then shift your upper arms forward as you drive the weight back up, but that takes emphasis off your triceps and gets your lats involved. You’re aiming to move only at the elbows, maximizing the work your tris have to do.

Muscles Worked By Skull Crusher

The skull crusher is all about the triceps. The three-headed muscle, located on the back side of your arm, is the biggest muscle on the limb, making it an essential point of focus if you want to grow those guns. The name of the movement comes from the slightly precarious position you put yourself in to pull it off, isolating the muscles and moving the weight up and down directly above your head.

Benefits of Skull Crusher

The best triceps exercises put you in a good position to make use of the muscles' primary function: extension of the elbows. There are few better (or tougher sounding) moves to do this than the skull crusher. If you work with proper form, you'll isolate the muscles so that you're focused on only elbow extension. This will make your triceps stronger—which is essential for compound pushing exercises like the bench press—and spur muscle growth, too.

What Equipment You Need for Skull Crushers

The exercise is also fairly adaptable to the gear you have on hand. You can use dumbbells, a standard barbell, EZ bars, cable machines, and even your bodyweight to do skull crushers. For most of these variations you'll also need a bench, although you can perform the exercise prone on the ground, too. If you're low on equipment, you can do a bodyweight variation of the skull crusher that will provide the same type of triceps isolation, sans weights.

Recently a new fitness trend has gained traction on the internet, and many people are sharing their experience trying it.

For many years, we’ve been told that a goal of walking 10,000 steps every day is a great way to stay healthy. This daily habit has been linked to a number of benefits, from reducing the risk of serious illnesses like dementia and heart disease to simply making you feel better mentally.

Japanese walking trend has gained the attention of many people including healthcare professionals. It is a new, more efficient walking technique that can give you even more health benefits without requiring as much time. This method, called interval walking, was developed in Japan and is quickly becoming a popular alternative for people looking to improve their fitness.

In a new video, Gastroenterologist Saurabh Sethi MD, shared how this walking trend could be the best thing for your gut health.

How To Do Japanese Interval Walking?

This simple and effective method was created in Japan and is based on a smart idea: mixing up your walking speed. Instead of walking at the same pace all the time, you alternate between slow and fast. Here is the simple routine:

Start with a Warm-up

Before you begin, walk at a relaxed, comfortable pace for 3 to 5 minutes. This is a crucial first step. Think of it as waking up your muscles and preparing your body for the workout ahead. A good warm-up helps prevent injuries and makes the rest of your walk more effective.

Alternate Your Pace

This is the main part of the workout. You'll switch back and forth between two different speeds. First, walk for 3 minutes at a slow, easy pace. This should feel relaxed, like a leisurely stroll. After that, switch to a brisk, fast pace for the next 3 minutes. This is where you should feel like you're in a hurry, as if you're rushing to an important meeting. This faster pace gets your heart pumping and makes the exercise more intense.

Repeat

Keep alternating between those 3-minute slow and 3-minute brisk intervals. Do this until you have completed a total of 30 minutes of walking. This simple repetition is what makes the workout so effective. It challenges your body in a way that a steady-paced walk doesn't.

End with a Cool-down

Once you've finished the 30-minute main part, slow down to a gentle, easy pace again for 3 to 5 minutes. This cool-down period helps your heart rate and breathing return to normal safely. It also helps your muscles relax, which can prevent soreness later on.

What are The Benefits of Interval Walking

This method is more than just a different way to walk; it's a smart workout. Studies have shown that because you're challenging your body with bursts of faster walking, you get a lot of great health results. Here’s what this technique can do for you:

Improve Your Heart Health

When you change speeds, you make your heart work harder and then allow it to relax. This is excellent training for your cardiovascular system, which is what keeps your heart and blood vessels healthy. The result is a stronger heart and better overall fitness.

Lower Your Blood Pressure and Stroke Risk

Regularly doing interval walking can help bring down high blood pressure. Since high blood pressure is a major risk factor for strokes, this simple routine can significantly reduce your chances of having one.

Boost Your Mood and Immune System

Physical activity helps your body release chemicals that make you feel good and happy. The varied pace of interval walking also helps strengthen your body's natural defenses, making you less likely to get sick.

Get Better Sleep

When you get enough physical activity, you use up energy and help your body wind down. The workout you get from interval walking can help you fall asleep faster and get more deep, restful sleep.

Easy on the Joints and Saves Time

Because you're not constantly walking at a high speed, this method is gentle on your joints. And since you can get all of these amazing benefits in just 30 minutes, it's a very efficient way to fit exercise into a busy schedule.

Dwayne “The Rock” Johnson has always been synonymous with strength, charisma, and an iconic muscular frame. But this week, fans barely recognized him. At 53, the actor unveiled a dramatically slimmer look while promoting his latest film, The Smashing Machine, leaving social media buzzing. Dropping an astonishing 60 pounds for his role as MMA champion Mark Kerr, Johnson’s transformation has sparked curiosity, how did one of Hollywood’s most ripped stars achieve such a drastic change and could it really be done safely? From diet tweaks to intense training, this transformation is surely a masterclass in discipline, science, and sheer determination.

From his WWE wrestling days to blockbuster hits like Fast & Furious and Black Adam, his signature look has been about size, strength, and power. But when he stepped onto the red carpet at the 82nd Venice International Film Festival, fans were stunned. Johnson, 53, appeared dramatically slimmer, having shed close to 60 pounds for his role in The Smashing Machine, a biopic about MMA legend Mark Kerr.

Clad in a sharp double-breasted suit and subtle glasses, Johnson looked nearly unrecognizable. Social media lit up with reactions ranging from admiration to disbelief. “The Rock turned into a pebble,” one fan quipped on X, while others speculated whether Hollywood’s latest weight-loss trend—injectables like Ozempic or Mounjaro played a role.

So how did the world’s most famous action star pull off such a radical transformation?

Dwayne Johnson Weight Loss: The Acting Role That Sparked a Transformation

The Smashing Machine, tells the turbulent story of Mark Kerr, a former NCAA wrestling champion; to do justice to Kerr’s complicated journey, Johnson didn’t just rely on prosthetics and wigs. He physically reshaped his body to mirror the leaner, battle-worn frame of an MMA fighter from the late 1990s. Speaking at Venice, Johnson admitted:

“This transformation was something I was really hungry to do. I’ve been fortunate in my career, but there was a little voice inside me that said, ‘What if I could do more?’”

How Did Dwayne Johnson Lost 60 Pounds?

Dropping 60 pounds is not a casual feat, especially for someone with Johnson’s naturally muscular build. It requires precision, planning, and science-backed strategies. Here’s a breakdown of what likely fueled his transformation:

1. A New Approach to Nutrition

Johnson has long been known for his intense, protein-rich “cheat meals” and high-calorie fueling. But slimming down for The Smashing Machine would have meant rethinking everything.

Caloric Deficit: To lose weight, he would have needed to burn more calories than he consumed daily. Reports suggest that his intake was strategically lowered while still supporting performance and energy.

Lean Proteins: While reducing muscle bulk, protein remains essential for muscle maintenance. Sources like grilled fish, egg whites, and lean chicken likely became staples.

Lower Carbs, Smarter Fats: Instead of bulking carbs, Johnson likely shifted toward complex carbs (like sweet potatoes and oats) and healthy fats (avocados, olive oil, nuts).

Hydration and Water Manipulation: A technique Johnson previously described during Black Adam prep. Adjusting water and sodium intake helps achieve a leaner, tighter look.

2. Training Like a Fighter, Not a Bodybuilder

Unlike superheroes or action roles that required maximum size, portraying Kerr demanded a more athletic, fight-ready build. Johnson’s training likely included:

Functional Strength Workouts: More bodyweight exercises, compound lifts, and fight-specific movements rather than sheer heavy lifting.

Cardio Conditioning: Interval training, long sessions of steady-state cardio, and possibly combat drills to replicate an MMA fighter’s stamina.

Mobility & Agility Training: Essential for replicating Kerr’s fighting style and reducing the risk of injury at 53.

Did Dwayne Johnson Use Ozempic or Fat-Loss Injections?

The internet buzzed with speculation about whether Johnson joined the list of celebrities turning to medications like Ozempic or Mounjaro, designed for diabetes but widely used for rapid weight loss.

There’s no confirmation from Johnson himself, and given his history of meticulous training regimens and diet transparency, it seems more plausible that his transformation was the result of strict lifestyle changes rather than pharmaceutical shortcuts.

Still, experts note that rapid and dramatic changes like this are usually only sustainable under professional supervision something Johnson has access to with his longtime trainer, Dave Rienzi.

This isn’t the first time Johnson has dramatically altered his physique for a role. For Black Adam (2022), he revealed how he worked “harder than ever” on dieting and training, manipulating sodium and water retention to achieve a superhero’s shredded frame.

The difference this time? Instead of aiming for mass and density, he trimmed down to reflect vulnerability, endurance, and realism. It’s a striking reminder that body transformations in Hollywood aren’t always about getting bigger—they’re about embodying a character.

Why Are Celebrity Weight Loss Transformations Becoming Popular?

Johnson’s transformation adds fuel to the ongoing discussion about how actors reshape their bodies for roles. Christian Bale, Matthew McConaughey, and Joaquin Phoenix all underwent dramatic shifts for character authenticity. But for Johnson a man defined by his physique it’s particularly startling.

His leaner frame also resonates with broader health conversation and the possible use of weight loss injections to transform into a leaner more "fitter" body. With obesity rates soaring and plant-based diets, intermittent fasting, and medical interventions gaining traction, fans are asking whether their favorite stars are adopting the same tools everyday people use—or something far more extreme.

Fitness Lessons You Can Apply To Your Journey

Dwayne Johnson’s new look may be for a role, but it underscores timeless lessons about health and body transformation:

1. Significant weight changes require discipline, nutrition, and tailored exercise.
2. Quick fixes, like weight-loss injections, remain controversial and should be supervised by medical professionals.

Even at 53, with the right guidance, it’s possible to reshape your body dramatically though sustainability depends on balance, not extremes.

Johnson has proven once again that his career is about more than action-hero brawn. His latest transformation shows he’s still willing to push physical and emotional limits to tell a story reminding fans that even “The Rock” is capable of change.

When you hear the word exercise, your mind probably jumps to images of sweat-covered gyms, thudding treadmills, and high-intensity interval training. But what if the most overlooked type of movement—the kind that doesn't really feel like exercise at all—had incredible health benefits? Welcome to "zone zero" exercise, a strategy that flips conventional fitness wisdom on its head.

Zone zero is very low-intensity activity, slower and more relaxed than most fitness trackers would call zone one. It's activity so relaxed that you could talk easily the whole time. It's the opposite of stressing yourself to the limit: a walk around the block, some gentle yoga movement, stretching waiting for your coffee, or even light gardening. Athough it looks simple, zone zero can enhance health indicators, promote mental health, and even provide for longevity.

What are Zone Zero Workouts?

In endurance training, heart rate zones are used to organize workouts. Zone one is generally around 50-60% of your maximum heart rate—a slow, aerobic pace. Zone zero falls even lower, usually just above complete inactivity. Sports scientists argue whether it should be considered its own category, but its idea has drawn attention because it is so accessible and may have benefits.

Zone zero cares less about performance metrics and more about sustainability and consistency. It reminds us that it is better to move, albeit slowly, than to sit. In a world of sedentary lifestyle and intense fitness culture, the slow pace of zone zero provides an alternative, more sustainable way.

Zone Zero: Does Science Support Moving Slowly?

Zone zero advantages go beyond convenience. Research indicates even small amounts of physical activity can increase circulation, stabilize blood sugar, and promote mental health. Slow motion stimulates glucose uptake in muscles after eating, reducing the likelihood of insulin resistance and type 2 diabetes.

Light exercise also accesses fat stores for energy more efficiently than high-intensity workouts, which depend so much on glucose. A leisurely walk, or even standing at work, can slowly lower body fat while improving cardiovascular health.

Recovery is another significant benefit. Intensive training requires rest to rebuild muscles and restore energy. Zone zero offers a restful alternative. It melts stress and tension without draining energy resources, making it suitable for working professionals or family and work-committed individuals.

Mental Health and Consistency

Perhaps the most underappreciated aspect of zone zero is its mental health benefits. Low-intensity activity promotes mindfulness, alleviates stress, and helps regulate mood. It also helps build habits. Individuals are more likely to maintain a practice that is low-stress and feels accomplished, translating to compounded dividends: improved sleep, enhanced life satisfaction, and decreased risk of chronic illness.

Even on stressful days or lazy workdays, zone zero enables one to stay active. Small actions, such as dog walking, standing over a cup of coffee while reading emails, or a leisurely post-lunch walk, can, over time, change the mood, energy, and overall health.

Does Zone Zero Fit in 'Busy' Modern Lifestyle?

For some, fitness guidance can be overwhelming: steps, intensity, frequency. Zone zero makes it easy. It's about incorporating movement into daily life organically. Long periods of sitting are associated with higher health risks, even among people who do vigorous exercise sporadically. Regular, low-key activity can counteract these risks and supplement more intense exercise.

For athletes, zone zero provides a strategic advantage. Scientists have found that faster marathon runners spend much of their race in low-intensity zones, becoming endurance-building without exhausting themselves. Low-intensity movement might help recovery, rebuild heart structure, or prime slow-twitch muscle fibers, all leading to improved performance over time.

Can Anyone Do Zone Zero Exercise?

Zone zero is not reserved for elite athletes or those in their golden years; it can be tailored for anyone. Its greatness is accessibility. No equipment, heart rate monitors, or strict regimens are necessary, unlike traditional training. Anyone can weave gentle movement into the day and gain both acute and chronic health benefits.

Whether it's a retiree wanting to stay mobile, a working professional needing stress relief, or an injury returnee, zone zero provides a low-barrier way to get into regular exercise. Its focus on sustainability ensures movement becomes a lifelong practice and not a temporary commitment.

How to Add Zone Zero Exercise In Your Workout?

Following are practical suggestions for integrating zone zero in everyday life:

Gentle Walking: A leisurely neighborhood walk, short post-meal walks, or walking on the phone.

Easy Yoga or Stretching: Add stretches to your morning and evening routine without exhausting yourself.

Gardening and Yard Work: Light digging, planting, or weeding is low-intensity exercise.

Standing Activities: Employ standing desks or switch between sitting and standing while working.

Household Chores: Cleaning, dusting, or tidying up keeps your body in motion without structured exercise.

Casual Cycling: A slow bike ride at a speed that permits normal conversation.

Active Breaks: Brief, slow walks during work breaks to interrupt extended periods of sitting.

Recreational Hobbies: Light dancing, tai chi, or easy play with children or pets.

Zone zero contradicts conventional notions of how exercise "ought" to be. Its merit is not in intensity but in regularity, accessibility, and accumulation of benefits. Even small, persistent movement can boost circulation, stabilize blood sugar, improve mental well-being, and lead to longevity.

In a culture that values efficiency and peak performance, the idea of flowing slowly may seem contradictory. But growing evidence demonstrates that on occasion the easiest, slowest way is the one most likely to have significant implications for health, fitness, and well-being.