Incline skull crushers are a powerful isolation exercise that emphasizes the triceps long head for superior strength and mass gains compared to flat variations. By performing skull crushers on an incline bench (30-45 degrees), you increase the stretch and activation in the triceps while maintaining focus and control.
This move allows unilateral or bilateral work, improves wrist and elbow stability, and enhances grip strength for other lifts. Proper technique prevents elbow flare and ensures maximum triceps engagement without unnecessary strain.
This guide provides everything needed: an overview of incline skull crushers, detailed step-by-step instructions on execution, and essential tips for optimal form and results. Add this exercise to your arm routines for bigger, stronger triceps.
|
Exercise Description |
|
|
Main Target Muscles |
Triceps |
|
Secondary Target Muscles |
None |
|
Workout Type |
Strength |
|
Gym Gear |
Barbell or EZ Bar |
|
Fitness Level |
Intermediate |
|
Compound/Isolated |
Isolation |
|
Power Move |
Push |
Target Muscle: Triceps
Incline Skull Crusher Overview
The skull crusher is a strengthening exercise that helps with tricep strength and mass gains. The isolation exercise allows you to focus fully on your triceps by enabling all the energy to flow in the specific area.
With the exercise, you can work on your muscles unilaterally or bilaterally, which defines the versatility of the workout. It also improves your wrist and elbow strength, enhancing your overall technique.
As you will be holding and moving the weight up and down, you will also experience a drastic change in your grip. This benefit comes in handy with many other exercises that involve dumbbells and barbells.
How to Do Incline Skull Crushers?
- Set up the inclined skull crusher to around 30-45 degrees. Pick the desired barbell.
- Sit down on the bench and hold the barbell on your thighs.
- Lay down, extend your arms and pull the barbell over your head. Keep an overhand grip on the barbell.
- Now extend the barbell straight up in the air over your head. Keep your arms slightly bent to maintain tension in your triceps. This is your starting position.
- Keeping your elbows fixed, lower the barbell to the forehead.
- Pause, then push the barbell above the extended position again.
- Without locking your arms, go on with another rep.
- Repeat for the desired number of reps.
Incline Skull Crushers Tips
- You will experience your elbows flaring out towards the sides, but ensure to keep them tucked in.
- Keep your movements slow and controlled throughout the exercise.
Finally! Gain The Most Muscle Mass And Strength Possible in Just 12 Weeks!
Get Our FREE GUIDE That Includes a 12-Week Muscle-Building Workout Program, Hidden Strategies and Meal Plans Including Shopping List & Recipes.
Your privacyis important to us
