Incline Skull Crusher
Primary
Triceps
Secondary
Shoulders
Equipment
Ez Bar
Difficulty
Intermediate
Type
Push
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An isolation exercise that lets you focus on one muscle group, the Incline Skull Crusher targets your triceps through a pushing movement pattern. Use for varied angle tricep training.
Everything You Need to Know About the Incline Skull Crusher
The Incline Skull Crusher is a intermediate difficulty exercise that targets your Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for varied angle tricep training. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting variety. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Incline Skull Crusher — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Incline Skull Crusher?
- 1
Set bench to 30-45 degree incline.
- 2
Lie back holding EZ bar with narrow grip.
- 3
Extend arms over face/forehead.
- 4
Lower bar by bending elbows.
- 5
Keep upper arms perpendicular to floor.
- 6
Extend elbows to return to start.
What are the best tips for the Incline Skull Crusher?
Incline emphasizes stretch differently.
Keep upper arms vertical.
Great for variety for optimal results.
Common Incline Skull Crusher mistakes
Letting arms drift for optimal results.
During any pressing movement like the Incline Skull Crusher, this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Using too much weight.
Loading more weight than you can control on the Incline Skull Crusher forces compensatory movement patterns that bypass your Triceps. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Not controlling descent.
During any pressing movement like the Incline Skull Crusher, this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Incline Skull Crusher — who it's best for
Intermediate lifters wanting variety.
How to Program the Incline Skull Crusher
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps. Rest 60 seconds.
What are good alternatives to the Incline Skull Crusher?
Skull Crusher
Decline Skull Crusher
Overhead Tricep Extension
Other Variations
- Incline Dumbbell Skull Crusher
- Incline Cable Extension
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Incline Skull Crusher — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep arms vertical.
- Control the weight.