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.

You must have heard people say, "Tighten those abs!' "Engage you core!" However, have you ever wondered what it really means? Are they the same thing? Is there a difference?

While "abs" and "core" tend to be used synonymously, the reality is that one is simply the exposed tip of the iceberg and the other, a dynamo driving your whole body's power and stability. Whether you're after a six-pack or just want to move with less pain and more power, knowing how your abs differ from your core might entirely overhaul how and why you train.

Although these terms are thrown about as if synonymous, they literally address different muscle groups with redundant but unique functions. And understanding the distinction might change how you train entirely not only for looks, but for functionality, posture, and strength in general.

You must have heard people say, "Tighten those abs!' "Engage you core!" However, have you ever wondered what it really means? Are they the same thing? Is there a difference?

While "abs" and "core" tend to be used synonymously, the reality is that one is simply the exposed tip of the iceberg and the other, a dynamo driving your whole body's power and stability. Whether you're after a six-pack or just want to move with less pain and more power, knowing how your abs differ from your core might entirely overhaul how and why you train.

Although these terms are thrown about as if synonymous, they literally address different muscle groups with redundant but unique functions. And understanding the distinction might change how you train entirely not only for looks, but for functionality, posture, and strength in general.

Abs vs. Core: What's the Real Difference?

Most everyone has an idea of what abs are when they hear the term, it's all about that coveted "six-pack." But abdominal muscles are more than vanity points.

These are the rectus abdominis (for the six-pack appearance), the external obliques and internal obliques (for side bending and twisting), the transversus abdominis (lowermost layer stabilizing the spine), and the pyramidalis (a small muscle located close to the pubic bone).

Found in the front of your body, these muscles assist in the protection of internal organs, aid in posture, and create forward bending and twisting actions.

Visualize your core as the inner strength system of your body. It's not just the abs a larger, more comprehensive area that encompasses pelvic floor, diaphragm, back extensors, obliques, and even hip flexors. The core stabilizes your entire trunk, supports your spine, and facilitates coordinated movement. Whether lifting groceries or marathoning, your core provides balance and injury protection.

So while abs are part of your core, a solid core is so much more than toned midlines—it's your body's anchor.

Why Engaging Your Core Matters More?

If you’ve ever heard a trainer say “engage your core” and wondered what it really means, here’s the truth: core engagement isn’t just about tensing your stomach. It's about bracing your midsection in a way that stabilizes your spine without holding your breath or excessively sucking in.

Done right, activating your core during workouts:

• Reduces strain on the lower back
• Protects joints and ligaments from injury
• Improves posture and balance
• Improves control and efficiency in movement

Most individuals unconsciously overcompensate by hinging backward at the hips or holding their breath—errors that can diminish the efficiency of a workout as well as heighten the risk of injury.

Pro tip: You ought to be able to breathe naturally while keeping a solid, braced core.

5 Highly Effective Ab Exercises

When exercising specifically for the abs, these exercises isolate the front abdominal wall and obliques:

Bicycle Crunches

One of the best exercises to work both the obliques and rectus abdominis. Lie on back, legs up to tabletop, and rotate opposite elbow to knee in pedaling motion.

Leg Raises

Works lower abs. Lie on your back, hands under your hips, and lift legs up to 90 degrees slowly, then return without contact with floor.

Russian Twists

Ideal for the obliques. Sit, lean back somewhat, raise feet (optional), and twist torso side to side holding a weight or medicine ball.

Reverse Crunches

Begin on your back, knees bent. Contract abs in order to lift hips off the ground while curling knees toward your chest.

Flutter Kicks

Lie on your back, raise both legs off the floor a few inches, and alternate kicking up and down. Keep your core tight the entire time.

These exercises are best for developing definition and endurance in your abdominal muscles—but don't begin and end there.

5 Highly Effective Core Exercises

To get your entire core stronger, from back to hips to pelvic floor, these compound exercises are the key:

Plank Variations

From forearm to side planks, this isometric exercise uses every muscle in the core. Maintain hips level, spine neutral, and core braced.

Dead Bugs

Lie on back with arms and legs up. Lower opposite leg and arm slowly while keeping back flat. Works deep stabilizers.

Bird-Dog

On hands and knees, reach out opposite arm and leg. Great legs, lower back, and core stability exercise.

Glute Bridge with March

Lift hips up into a bridge, then alternate marching one foot at a time. Targets glutes, core, legs, and pelvic stabilizers.

Pallof Press

With a resistance cable or band, press hands straight out from chest resisting twisting. One strong anti-twist core exercise.

These training methods cause your body to function as a functional unit. Outcome? Less injury, improved posture, and enhanced performance in sports and everyday activity.

Should You Train Abs and Core Separately?

It all depends on your aim. If your main target is visual definition, ab-specific training along with proper nutrition and cardio is the priority. But for overall strength and spine development, incorporating core exercises into your regimen is not negotiable.

Your ideal weekly training schedule should have a balanced combination of both isolated ab exercises and compound core exercises. Isolated ab movements support the development of muscular endurance and play a role in visible muscle definition, especially in the rectus abdominis—the traditional "six-pack" muscle.

At the same time, compound core training addresses deeper stabilizing muscles that translate to overall strength, mobility, and spinal stability.

This integrated training not only enhances gym performance but also prepares your body to execute daily movement with more ease and efficiency. Knowing the distinction between abs and the core changes the way you train. It's not all about crunches—it's about developing a strong, functional center that stabilizes your whole body.

When you train for more than just looks and with core integrity, you minimize injury risk, enhance athletic performance, and feel stronger in day-to-day movements. So the next time you roll out on the mat, remember: engaging your abs is awesome, but strengthening your core? That's how you fuel your life.

We walk into gyms thinking about gains. Stronger muscles, better stamina, maybe even that perfect mirror selfie. Everything looks clean, polished, and professional. But beneath that shiny surface lies an uncomfortable truth.

Studies reveal something alarming. Dumbbells can harbor 362 times more bacteria than a toilet seat, while fitness bikes may carry 39 times more bacteria than restaurant self-service trays. It sounds shocking, but the numbers tell a clear story. Your workout zone might also be a microbial playground.

Why Gyms Become Bacteria Hotspots

Gyms create the perfect environment for germs to thrive. Think about sweat, shared equipment, warm temperatures, humidity, and dozens of people rotating through the same machines every day.

Every time someone grips a dumbbell, lies on a mat, or adjusts a treadmill setting, they leave behind sweat, skin cells, and natural body oils. Multiply that by multiple users in just a few hours, and you have an invisible layer of bacteria building up.

Dr. Susheela Chaurasia, Consultant Microbiologist at Wockhardt Hospital, explains that gym equipment has several small crevices and surfaces that trap moisture and organic material. These warm and moist conditions create an ideal breeding ground for bacteria, viruses, and fungi.

Among the most common culprits found in gyms are Staphylococcus aureus, commonly known as staph, which causes skin infections, and Pseudomonas aeruginosa, which thrives in damp areas like locker rooms and can trigger respiratory or urinary tract infections.

Even with routine cleaning, high-touch surfaces remain vulnerable because equipment is constantly being reused.

When Workouts Come With Unwanted Side Effects

Have you ever returned home from the gym with an unexplained rash or irritation? It may not just be coincidence.

When you exercise, your pores open up and your immune system temporarily shifts focus. This can make it easier for bacteria to enter through tiny cuts, abrasions, or hair follicles. Wearing damp gym clothes for too long can also encourage fungal infections and skin irritation.

Frequent exposure to contaminated surfaces may increase the risk of recurring skin conditions, joint infections, or respiratory issues, especially in people with lower immunity.

It is not just gym members who are exposed. Trainers, staff, and cleaning crews operate in the same microbial environment daily. This increases the possibility of bacteria circulating within the space.

Read: Fact Check: Is Weight Lifting Safe for Teens?

Hygiene Is Your First Line of Defense

The good news is that you do not need to cancel your membership. You just need to be more mindful about hygiene.

Start with simple habits. Always wipe equipment before and after use. Use your own towel or mat to create a barrier between your skin and shared surfaces. Avoid touching your face during workouts. Wash your hands thoroughly once you are done. Change out of sweaty clothes immediately after exercising.

Experts stress that disinfection is more effective than basic sanitization when it comes to gym equipment. Non-porous surfaces like metal and plastic should be cleaned with recommended disinfectants because bacteria can survive in cracks or poorly cleaned areas.

Also, avoid walking barefoot in locker rooms, steam rooms, or pool areas, since these spaces are prone to fungal growth.

Do Not Bring the Gym Home

Your hygiene routine should not end when you leave the gym. Shoes worn outdoors and inside the facility can transfer germs onto your home floors. Keeping gym shoes separate or leaving them near the entrance can reduce this risk.

Shower soon after workouts, wash gym clothes regularly, and keep any cuts or wounds covered while exercising.

A Shared Space Means Shared Responsibility

Gyms are community spaces. Hygiene is not just personal but collective.

If you are feeling unwell, skipping a workout might actually be the healthier decision for everyone. Fitness is built through consistency, recovery, hydration, sleep, and balanced habits.

So the next time you pick up those weights, wipe them down first. Staying fit should never mean exposing yourself to unnecessary infections.

American Skier Lindsey Vonn was in pursuit of becoming the oldest Alpine skier, man or woman, to win an Olympic medal at the Winter Olympics 2026 in Milan, Italy, However, her dream came to an end after she crashed only 13.4 seconds into the downhill final and ended up with a broken leg.

The 2010 Winter Olympic gold medalist wanted to create a new record despite skiing in a brace merely nine days after rupturing the ACL in her left knee.

The 41-year-old American lost control over the opening traverse after cutting the line too tight and was spun around in the air, according to AP.

Vonn was heard screaming on camera after the crash while being surrounded by medical personnel. After being examined on site, she was strapped to a gurney and flown away by a helicopter, possibly ending the skier’s championship-packed career.

Vonn’s sister Karin Kildow said Vonn “put her whole heart” into making the Olympics. “That’s definitely the last thing we wanted to see,” Kildow told NBC. “When that happens, you’re just immediately hoping she’s OK, and it was scary. When you start to see the stretchers being put out, it’s not a good sign. She dared greatly, and she put it all out there.”

According to supplier Dainese, a mandatory safety air bag had inflated under Vonn’s racing suit during the crash. The air bag, which is triggered by a complicated algorithm when racers lose control, is expected to have softened her fall.

The US Ski Team later assured that Vonn is in stable condition and the Ca' Foncello hospital confirmed she is undergoing surgery to stabilize a fracture in her left leg.

Vonn's teammate and this year's gold medalist, Breezy Johnson later said of the crash: "To have this course burn you and to watch those dreams die, it was one of the most heartbreaking moments of my life.

"It’s not the physical pain, we can deal with physical pain, but the emotional pain is something else. I wish her the best and I hope that this isn’t the end."

Anouk Patty, chief of sport for US Ski and Snowboard also added: "She'll be OK, but it's going to be a bit of a process. This sport's brutal and people need to remember when they're watching (that) these athletes are throwing themselves down a mountain and going really, really fast."

What Is An ACL Injury?

The Anterior Cruciate Ligament (ACL), a vital ligament in your knee that connects the femur, or thighbone, to the tibia, or shinbone, is crucial for maintaining your stability and agility when playing sports. However, it is also among the most susceptible to harm.

An ACL rupture is basically described as a tear in the ligament that typically occurs in sports that involve quick changes in direction, such as basketball, soccer and skiing. Athletes typically hear a loud “pop” in the knee, which immediately gives out, followed by significant swelling.

An ACL tear may be a game-changer for players, keeping them out of the game for months and interfering with their training.

How To Prevent An ACL Injury?

1. Strengthening

Consider your body as a well-tuned device. One has to have a solid foundation in order to prevent ACL damage. This entails concentrating on building the quadriceps, hamstrings, and calf muscles—the muscles that surround your knee. Leg presses, lunges, and squats are excellent exercises for this. However, before that, it is essential to strengthen the gluteus maximus and medius muscles, minimizing rotational force and avoiding knee injuries. Including stability and balance training can help increase the durability of your proximal joints. Recall that a stronger body makes a greater barrier against possible harm.

2. Develop Your Method

In athletics, it's just as important how you move as how much you move. The significance of using correct technique, particularly when jumping and landing. With your knees slightly bent and your weight evenly distributed, practice a smooth landing. Refrain from landing with your knees bending inward as this may cause excessive strain on your ACL. You can improve your overall performance and lower your chance of injury by perfecting your movement patterns.

3. Use Caution When Warming Up

Make sure you're adequately warmed up before engaging in strenuous activity. A thorough warm-up helps your body get ready for the physical demands of your sport by boosting blood flow to your muscles. Include stretches and workouts that are energetic and imitate the actions you will be doing. This lessens the possibility of strain-related ailments and aids in your body's adaptation to the strain.

4. Include Training in Flexibility

An important factor in preventing injuries is flexibility. Stretching on a regular basis can help your muscles absorb shock more efficiently and increase your range of motion. Paying special attention to hamstring, quad, and calves stretches. Flexibility training of hamstrings and power training of all three quads, mainly rectus femoris helps a great deal. Pilates and yoga can also be helpful since they strengthen the core and increase overall flexibility, both of which assist knee stability.

5. Pay Attention to Your Body

Listening to your body is perhaps the most important piece of advice. Do not force yourself to continue if you are experiencing discomfort or exhaustion. Weariness and overuse can affect your form and raise your chance of injury. Get enough rest and recuperation, and if you're unsure about any pain or discomfort, consult your physiotherapist as soon as possible.