Triceps
Incline Skull Crusher
The Incline Skull Crusher is a strength exercise with a barbell for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 41%, triceps (lateral head) 26% and triceps (medial head) 21%.
Also known as: incline ez skull crusher
How to do it
- Set a bench to about 30 to 45 degrees and lie back holding a barbell, hands about shoulder-width, palms facing your feet.
- Press the bar up so your arms are straight and point up and slightly back over your head.
- Bend the elbows to lower the bar behind the top of your head, upper arms fixed.
- Go down until the elbows are fully bent.
- Straighten the elbows to press the bar back up.
Tips
- Start lighter than a flat skull crusher: the stretch is deeper.
- Keep the elbows about shoulder-width and pointing up.
Common mistakes
- Letting the bar come down in front of the face so it turns into a press.
- Flaring the elbows wide.
Muscles worked by the Incline Skull Crusher
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
An incline moves the arm further overhead. Lowering the weight to the head with the shoulder flexed near 90 degrees trains all three heads with the long head partly lengthened, between a pushdown and an overhead extension.
Incline Skull Crusher alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
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Similar exercises
Frequently asked questions
What muscles does the Incline Skull Crusher work?
Mainly the triceps (long head) and triceps (lateral head). The triceps (medial head) assist.
Is the Incline Skull Crusher good for beginners?
The Incline Skull Crusher is rated intermediate. If you are new, learn the Cable Rope Skull Crusher first and build up from there.
What is a good alternative to the Incline Skull Crusher?
For example the Incline Dumbbell Skull Crusher, Cable Rope Skull Crusher and Cable Skull Crusher. They train mostly the same muscles, some with different equipment.
How do you make the Incline Skull Crusher harder?
Add weight or reps, or move on to the California Press.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.