Incline Barbell Skull Crusher
The Incline Barbell Skull Crusher is an isolation exercise targeting the triceps, specifically emphasizing the long head due to the inclined bench angle. By extending the weight from behind the head, it builds upper arm mass and lockout strength.
Since triceps isolation can strain the elbow joints, our AI monitors your RPE and recovery data to prescribe optimal loads that stimulate growth without causing overuse injuries. If you report joint pain, the app instantly suggests ergonomic alternatives or adjusts volume based on your historical recovery patterns. This ensures steady progress in arm strength while adapting to your body's daily readiness and recovery status.
Form Cues
- Set the bench to a 30-45 degree incline
- Keep your elbows tucked in and pointing forward
- Lower the bar slowly behind your head for a deep stretch
- Keep your upper arms stationary throughout the set
- Squeeze your triceps hard at the top of the movement
- Don't let your elbows flare out to the sides
- Don't move your shoulders or upper arms back and forth
- Don't bounce the bar off the bottom position
- Don't arch your lower back excessively
Common Mistakes
- Flaring elbows outward
- Moving the upper arms
- Shortening the range of motion
- Using excessive momentum
- Hyperextending the wrists
Muscles Worked
This exercise places a unique emphasis on the long head of the triceps brachii by positioning the arms overhead on an incline, creating a greater stretch at the bottom of the rep. While the long head is the primary focus, the lateral and medial heads are also recruited to forcefully extend the elbow, resulting in comprehensive upper arm development.
Primary
Secondary
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