Primary
Triceps
Secondary
Shoulders
Equipment
Ez Bar
Difficulty
Intermediate
Type
Push
See how Incline Skull Crusher could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
Also targets: Shoulders
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Set bench to 30-45 degree incline.
Lie back holding EZ bar with narrow grip.
Extend arms over face/forehead.
Lower bar by bending elbows.
Keep upper arms perpendicular to floor.
Extend elbows to return to start.
Incline emphasizes stretch differently.
Keep upper arms vertical.
Great for variety for optimal results.
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.
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 often creates compensations that shift work away from your Triceps. Reduce the load until each rep follows the intended path.
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.
Intermediate lifters wanting variety.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Incline Skull Crusher could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
Our library labels Incline Skull Crusher as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Incline Skull Crusher. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Incline Skull Crusher is a ez bar. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.