Barbell Incline Triceps Extension Skull-Crusher
Blast your triceps with this challenging variation! Incline adds intensity for serious arm gains. Proper form is key!
The Barbell Incline Triceps Extension Skull-Crusher is a compound exercise that mainly works the triceps, with help from the shoulders and chest. You'll need: barbell, incline bench and weight plates.
Required Equipment
Barbell Incline Triceps Extension Skull-Crusher Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head)
Barbell Incline Triceps Extension Skull-Crusher Variations and Alternatives
How to do the Barbell Incline Triceps Extension Skull-Crusher
1. Set an incline bench to an angle of approximately 30 to 45 degrees.
2. Lie back on the incline bench with your feet planted firmly on the ground for stability.
3. Hold a barbell with an overhand grip (palms facing away from you) slightly narrower than shoulder-width apart.
4. Press the barbell above your chest until your arms are extended.
5. Keep your elbows fixed and upper arms perpendicular to the ground.
6. Slowly lower the barbell toward your forehead by bending your elbows. The bar should move in a smooth arc and your upper arms should stay still, only your forearms should move.
7. Lower the bar until your elbows are at about a 90-degree angle, ensuring the barbell is just above your forehead, hence the name 'skull crusher.'
8. Push the weight up and extend your arms back to the starting position.
9. Perform the desired number of repetitions. Make sure to keep the movement controlled to prevent injury and to maximize the effectiveness of the exercise. It's also important to select an appropriate weight that allows you to complete the exercise with proper form.
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Barbell Incline Triceps Extension Skull-Crusher FAQs
What muscles does the Barbell Incline Triceps Extension Skull-Crusher work?
The Barbell Incline Triceps Extension Skull-Crusher mainly works the triceps, with help from the shoulders and chest. The main muscles are the triceps brachii.
What equipment do you need for the Barbell Incline Triceps Extension Skull-Crusher?
Barbell, incline bench and weight plates.
Is the Barbell Incline Triceps Extension Skull-Crusher a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Incline Triceps Extension Skull-Crusher go on?
It belongs on push day in a push/pull/legs routine.
What are some Barbell Incline Triceps Extension Skull-Crusher variations and alternatives?
Similar exercises include the Band Skull-Crusher, Barbell Lying Extension, Barbell Lying Tricep Extension and Barbell Skullcrusher.
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