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Açıklama
The Incline Skull Crusher is a classic isolation exercise performed on an incline bench that maximally stretches and activates the triceps, particularly the long head. The incline position places the long head of the triceps under maximum tension because the arms hang slightly backward. This makes it more effective for long head development compared to the traditional flat bench skull crusher. It works all three heads of the triceps but focuses heavily on the long head. It can be performed with an EZ bar or a barbell. When done regularly, it provides significant improvements in triceps hypertrophy, back-of-arm thickness, and long head development.
Adım Adım Talimatlar
- 1
Set the incline bench to a 30-45 degree angle
- 2
Grab an EZ bar or barbell with a shoulder-width grip
- 3
Lie flat on your back on the bench
- 4
Extend the bar straight up with your arms fully extended
- 5
Palms should be facing forward (overhand grip)
- 6
Upper arms must remain stationary throughout the movement, either directly overhead or angled slightly backward
- 7
Bending only at the elbows, lower the bar to your forehead or slightly above your head
- 8
Feel a deep stretch in your triceps
- 9
Push the bar back to the starting position by squeezing your triceps
- 10
Squeeze the triceps hard at the top position
Önemli Noktalar
- ✓Bench angle should be 30-45 degrees
- ✓Upper arms remain stationary, only the elbows should bend
- ✓Use a full range of motion
- ✓The bar should be lowered close to the forehead or just above the head
- ✓Squeeze the triceps at the top
Yaygın Hatalar
- ✗Moving the upper arms forward - loses the triceps stretch
- ✗Choosing a weight that is too heavy - strains the elbows
- ✗Inadequate range of motion - muscles are not fully engaged
- ✗Hitting the face with the bar - risk of injury
- ✗Swinging the weight - relies on momentum
Nefes Kontrolü
Inhale as you lower the weight, exhale as you push it back up.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Individuals with acute elbow injuries should avoid this
- Individuals with wrist injuries should proceed with caution
- Individuals with acute shoulder injuries should proceed with caution
Güvenlik İpuçları
- Having a spotter is recommended
- Start with a light weight
- An EZ bar is more comfortable for the wrists
- Warm up your elbows thoroughly
- Stop the exercise if your form breaks down
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Maximally stretches the long head of the triceps
- ✓More effective long head development than the classic skull crusher
- ✓Ideal for adding thickness to the back of the arm
- ✓Works all three heads of the triceps
- ✓High hypertrophy effect due to the stretched position