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Description
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.
Incline Skull Crusher How-To Guide
- 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
Key Points
- ✓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
Common Mistakes
- ✗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
Breathing
Inhale as you lower the weight, exhale as you push it back up.
Muscle Activation
Safety
Precautions
- 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
Safety Tips
- 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
Frequently Asked Questions
Which muscles does Incline Skull Crusher work?
Incline Skull Crusher primarily works these muscles: Triceps. It also engages: Ön Omuz.
Is Incline Skull Crusher suitable for beginners?
Incline Skull Crusher is a Intermediate level exercise. Learning difficulty: Moderate.
Can Incline Skull Crusher be done at home?
Yes, Incline Skull Crusher can easily be done at home.
What are common mistakes when doing Incline Skull Crusher?
One of the most common mistakes: Moving the upper arms forward - loses the triceps stretch
How many sets and reps for Incline Skull Crusher?
Recommended: 3-4 sets and 8-12 reps.
- ✓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