Incline Skull Crusher
Primary
Triceps
Secondary
Shoulders
Equipment
Ez Bar
Difficulty
Intermediate
Type
Push
Incline Skull Crusher
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Incline skull crushers position you on an incline bench, changing the angle of resistance compared to flat skull crushers. The incline shifts some emphasis but primarily provides variety and a different feel. Some lifters find the incline angle more comfortable on their elbows.
When to use it
Use for varied angle tricep training.
Who it's for
Intermediate lifters wanting variety.
Set the bench to 30-45 degrees and lie back. Keep your upper arms perpendicular to the floor (not perpendicular to the bench). Lower the bar by bending your elbows while keeping upper arms completely stationary. Control the descent and extend back to start.
Incline Skull Crusher — targeted muscles
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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.
When to Use the Incline Skull Crusher
Use incline skull crushers for variety or if the incline angle feels better on your joints. They work well rotated with flat and decline skull crushers across training blocks. Include them as a secondary tricep isolation movement.
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
Frequently Asked Questions About the Incline Skull Crusher
The Incline Skull Crusher primarily targets the Triceps, making it an effective exercise for triceps development. Secondary muscles worked during the Incline Skull Crusher include Anconeus, providing additional training stimulus. Stabilizer muscles engaged include Shoulders.
The Incline Skull Crusher is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting variety. Focus on proper technique and consider starting with easier variations.
For the Incline Skull Crusher, the recommended approach depends on your goals. 3 sets of 10-12 reps. Rest 60 seconds. For strength, use 6-8 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
The Incline Skull Crusher typically requires a ez bar, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Incline Skull Crusher include: Skull Crusher, Decline Skull Crusher, Overhead Tricep Extension. These exercises target similar muscle groups as the Incline Skull Crusher and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Keep arms vertical.
- Control the weight.