Barbell Incline Triceps Extension Skull Crusher
Barbell Incline Triceps Extension Skull Crusher Exercise Description
The barbell incline triceps extension (“skull crusher”) is a single‑joint elbow‑extension exercise performed on an incline bench to target the triceps brachii (long, lateral, and medial heads). Lying on a slight-to-moderate incline places your shoulders in a supported position while the chest and shoulders act as stabilizers. The movement is driven by controlled flexion and extension at the elbows with the upper arms kept relatively stationary. Proper setup—scapular retraction and depression, neutral spine, and neutral wrists—helps maintain joint alignment and directs tension to the triceps. Emphasize slow, deliberate lowering and a strong, straight‑line finish to full elbow extension without letting the bar contact the head.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Deltoid - Anterior, Infraspinatus, Pectoralis Major - Clavicular Head, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Barbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Inner Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Barbell Incline Triceps Extension Skull Crusher Exercise
‘- Set an incline bench to a slight–moderate angle; lie supine with feet planted.
– Grip the barbell overhand (pronated), hands about shoulder‑width; wrists straight.
– Press the bar to arm’s length above the shoulders; eyes under the bar.
– Set shoulders: retract and depress scapulae; keep ribs down and spine neutral.
– Position upper arms nearly vertical; elbows point toward the ceiling.
– Inhale; hinge only at the elbows to lower the bar in a controlled arc.
– Stop just above the forehead/hairline—no contact—keeping upper arms stationary.
– Exhale; extend the elbows to return the bar to the start without shrugging.
– Keep elbows close to the midline; avoid flaring or letting them drift forward.
– Maintain neutral wrists stacked over forearms throughout the range of motion.
– Keep head, upper back, and hips in contact with the bench the entire set.
– After the final rep, guide the bar back above the hooks before racking under control.
Barbell Incline Triceps Extension Skull Crusher Tips
‘- Set the bench to a slight–moderate incline and lie supine with your feet planted.
– Grip the barbell overhand about shoulder‑width with your wrists straight.
– Press the bar to arm’s length above your shoulders so your eyes are under the bar.
– Retract and depress your scapulae, keeping your ribs down and spine neutral before you begin.
– Keep your head, upper back, and hips in contact with the bench for the entire set.
– Hold your upper arms nearly vertical with elbows pointing toward the ceiling and keep them relatively stationary.
– Inhale as you hinge only at the elbows to lower the bar in a slow, controlled arc.
– Stop the bar just above your forehead or hairline without letting it contact your head.
– Exhale as you extend your elbows to return the bar to the start without shrugging.
– Keep your elbows close to your midline, avoiding flaring or drifting forward.
– Maintain neutral wrists stacked over your forearms throughout the range of motion.
– After the final rep, guide the bar back above the hooks before racking it under control.
Barbell Incline Triceps Extension Skull Crusher Beginner Introduction
The barbell incline triceps extension (“skull crusher”) is a barbell exercise performed on a slightly raised bench that highlights the triceps while limiting help from other joints. The lifter lies back on the incline with the bar held above the upper body, then moves mainly at the elbows, so the back of the upper arms does most of the work. Because the bench angle supports the upper body, the chest and shoulders serve mainly as stabilizers rather than primary movers.
This movement centers on calm, precise control rather than speed. The bar travels in a smooth arc down toward the head and then back up, with the upper arms staying mostly in place and the elbows straightening fully at the top. A natural back position, steady head and hip contact with the bench, and straight wrists help guide effort into the triceps instead of the joints. The bar typically stops just shy of the forehead, emphasizing careful range of motion and alignment while reducing unwanted impact or wobble.