Want bigger, stronger triceps? Incline skull crushers are a must-have exercise for your triceps routine.
Incline skull crushers are a compound exercises that works the triceps brachii, the muscle on the back of your upper arm. They are performed on an incline bench, with your upper body at a 30-45 degree angle. This position puts more emphasis on the long head of the triceps, which is the largest and most visible part of the muscle.
Incline skull crushers are a great way to build mass and strength in the triceps. They are also versatile exercise that can be modified to fit your individual needs. For example, you can use a barbell, dumbbells, or an EZ bar to perform the exercise. You can also adjust the width of your grip to target different areas of the triceps.
How to do incline skull crushers?
- Set an incline bench to a 30-45 degree angle.
- Sit on the bench and grab a barbell with an overhand grip (palms facing down). Your hands should be slightly closer than shoulder-width apart.
- Lie back on the bench and extend your arms overhead, so that the barbell is directly over your chest.
- Keeping your elbows close to your sides, slowly lower the barbell down to your forehead.
- Pause at the bottom of the movement, then contract your triceps to push the barbell back up to the starting position.
- Repeat for 8-12 repetitions.
If you are new to incline skull crushers, start with a lightweight and focus on maintaining good form. As you get stronger, you can gradually increase the weight.
Tips for getting the most out of incline skull crushers
- Use a weight that is challenging but allows you to maintain good form.
- Focus on contracting the triceps at the top of each rep.
- Lower the weight slowly and under control.
- Don’t lock your elbows at the bottom of each rep.
- Breathe deeply and evenly throughout the exercise.
Variations of incline skull crushers
There are a few different variations of incline skull crushers that you can do to target different areas of the triceps and to make the exercise more challenging. Here are a few of the most popular variations:
- Close-grip incline skull crushers: This variation targets the long head of the triceps more than the wide-grip variation. To perform close-grip incline skull crushers, place your hands shoulder-width apart on the barbell.
- Wide-grip incline skull crushers: This variation targets the lateral head of the triceps more than the close-grip variation. To perform wide-grip incline skull crushers, place your hands slightly wider than shoulder-width apart on the barbell.
- Dumbbell incline skull crushers: Dumbbell incline skull crushers are similar to barbell incline skull crushers, but they allow you to move your arms more independently. This can be helpful if you have any shoulder pain or imbalances.
- EZ-bar incline skull crushers: The EZ-bar is a curved barbell that is easier on the wrists than a straight barbell. This makes it a good choice for people with wrist pain.
You can also adjust the angle of the incline bench to make the exercise more challenging. A higher angle will put more emphasis on the long head of the triceps, while a lower angle will put more emphasis on the lateral head of the triceps.
Tips for choosing the right variation and angle
If you are new to incline skull crushers, start with the wide-grip variation on a moderate incline bench. As you get stronger, you can try the close-grip variation or a higher incline angle.
If you have any shoulder pain, avoid the close-grip variation and the higher incline angles.
If you have any wrist pain, use an EZ bar.
Experiment with different variations and angles to find what works best for you.
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Incline skull crusher workout routine
Here is a sample incline skull crusher workout routine for beginners, intermediates, and advanced lifters:
Beginner
- 2 sets of 10-12 repetitions of wide-grip incline skull crushers
Intermediate
- 3 sets of 8-10 repetitions of wide-grip incline skull crushers
- 3 sets of 8-10 repetitions of close-grip incline skull crushers
Advanced
-
- 4 sets of 6-8 repetitions of wide-grip incline skull crushers
- 4 sets of 6-8 repetitions of close-grip incline skull crushers
- 3 sets of 10-12 repetitions of dumbbell incline skull crushers
You can do incline skull crushers at the beginning, middle, or end of your triceps workout. If you are new to the exercise, start by doing it at the end of your workout. As you get stronger, you can move it to the beginning or middle of your workout.
Tips for getting the most out of your incline skull crusher workout
- Warm up before your workout with some light cardio and dynamic stretches.
- Choose a weight that is challenging but allows you to maintain good form.
- Focus on contracting the triceps at the top of each rep.
- Lower the weight slowly and under control.
- Don’t lock your elbows at the bottom of each rep.
- Breathe deeply and evenly throughout the exercise.
- Cool down after your workout with some static stretches.
Incline skull crusher workout routine
Here is a sample incline skull crusher workout routine for beginners, intermediates, and advanced lifters:
Beginner
- 2 sets of 10-12 repetitions of wide-grip incline skull crushers
Intermediate
- 3 sets of 8-10 repetitions of wide-grip incline skull crushers
- 3 sets of 8-10 repetitions of close-grip incline skull crushers
Advanced
-
- 4 sets of 6-8 repetitions of wide-grip incline skull crushers
- 4 sets of 6-8 repetitions of close-grip incline skull crushers
- 3 sets of 10-12 repetitions of dumbbell incline skull crushers
You can do incline skull crushers at the beginning, middle, or end of your triceps workout. If you are new to the exercise, start by doing it at the end of your workout. As you get stronger, you can move it to the beginning or middle of your workout.
Tips for getting the most out of your incline skull crusher workout
- Warm up before your workout with some light cardio and dynamic stretches.
- Choose a weight that is challenging but allows you to maintain good form.
- Focus on contracting the triceps at the top of each rep.
- Lower the weight slowly and under control.
- Don’t lock your elbows at the bottom of each rep.
- Breathe deeply and evenly throughout the exercise.
- Cool down after your workout with some static stretches.
Comparison of Incline Skull Crushers with Other Triceps Exercises
Overhead triceps extensions
Overhead triceps extensions are another compound triceps exercise that is performed on an incline bench. The main difference between overhead triceps extensions and incline skull crushers is that overhead triceps extensions are performed with your arms fully extended overhead. This puts more emphasis on the long head of the triceps.
Triceps pushdowns
Triceps pushdowns are an isolation triceps exercise that is performed using a cable machine or a dumbbell. Triceps pushdowns can be performed with a variety of grips and angles to target different areas of the triceps.
Close-grip bench press
The close-grip bench press is a compound triceps exercise that is performed on a bench press rack. The close-grip bench press puts more emphasis on the triceps than the traditional bench press.
Here is a table that summarizes the key differences between these four triceps exercises:
| Exercise muscle | Muscle groups worked | Primary muscle worked | Pros | Cons |
|---|---|---|---|---|
| Incline skull crushers | Triceps brachii | Long head of the triceps | Easy to learn, can be performed with a variety of variations and angles | Can be hard on the wrists and elbows |
| Overhead triceps extensions | Triceps brachii | Long head of the triceps | Easy to learn, puts more emphasis on the long head of the triceps | Can be hard on the wrists and elbows |
| Triceps pushdowns | Triceps brachii | Lateral head of the triceps | Can be performed with a variety of grips and angles to target different areas of the triceps | Not as effective for building mass and strength as compound exercises close |
| e-grip bench press | Triceps brachii, pectoralis major, anterior deltoids | Triceps brachii | Compound exercise that works the triceps and other muscle groups | Can be hard on the shoulders |
Which triceps exercise is right for you?
The best triceps exercise for you depends on your individual goals and needs. If you are looking for a compound exercise that can help you build mass and strength in the triceps, incline skull crushers or overhead triceps extensions are a good choice. If you are looking for an isolation exercise that can help you target specific areas of the triceps, triceps pushdowns are a good option. And if you are looking for a compound exercise that can work the triceps and other muscle groups, the close-grip bench press is a good choice.
You can also combine these exercises into a triceps workout routine to target all areas of the triceps. For example, you could start your workout with incline skull crushers to work the long head of the triceps, then move on to triceps pushdowns to work the lateral head of the triceps, and finish with a set of close-grip bench press to work the triceps and other muscle groups.
No matter which triceps exercises you choose, make sure to use a weight that is challenging but allows you to maintain good form. Focus on contracting the triceps at the top of each rep and lowering the weight slowly and under control.
Conclusion
Incline skull crushers are a great exercise for building bigger, stronger triceps. They are easy to learn and can be performed with a variety of variations and angles to target different areas of the triceps.
Here are the key takeaways from this article:
- Incline skull crushers are a compound exercise that works the triceps brachii, the muscle on the back of your upper arm.
- They are performed on an incline bench, with your upper body at a 30-45 degree angle.
- Incline skull crushers are a great way to build mass and strength in the triceps.
- There are a few different variations of incline skull crushers that you can do to target different areas of the triceps and to make the exercise more challenging.
- You can adjust the angle of the incline bench to make the exercise more challenging.
- To get the most out of incline skull crushers, use a weight that is challenging but allows you to maintain good form, focus on contracting the triceps at the top of each rep, lower the weight slowly and under control, don’t lock your elbows at the bottom of each rep, breathe deeply and evenly throughout the exercise, use a variety of grips and angles, and incorporate incline skull crushers into your regular triceps workout routine.
FAQs
What are incline skull crushers?
Incline skull crushers are a compound triceps exercise that is performed on an incline bench. The exercise targets all three heads of the triceps, but it is especially effective for building the long head of the triceps.
How do I do incline skull crushers?
To do incline skull crushers, follow these steps:
1. Set an incline bench to a 30-45 degree angle.
2. Lie down on the bench with your feet flat on the floor and your back firmly pressed against the bench.
3. Hold a barbell or dumbbells with an overhand grip (palms facing down). Your hands should be shoulder-width apart.
4. Extend your arms overhead so that the barbell or dumbbells are directly over your chest.
5. Keeping your elbows close to your sides, slowly lower the weight down to your forehead.
6. Pause at the bottom of the movement, then contract your triceps to push the weight back up to the starting position.
7. Repeat for 8-12 repetitions.
What are the benefits of incline skull crushers?
Incline skull crushers have a number of benefits, including:
1. They are a great way to build mass and strength in the triceps.
2. They can help to improve your triceps lockout strength, which is important for many exercises, such as the bench press and overhead press.
3. They can help to reduce your risk of triceps injuries.
4. They are relatively easy to learn and perform.
What are some common mistakes to avoid when doing incline skull crushers?
Here are some common mistakes to avoid when doing incline skull crushers:
1. Bouncing the weight at the bottom of the movement.
2. Locking your elbows at the top of the movement.
3. Using a weight that is too heavy.
4. Not keeping your elbows close to your sides.
5. Not contracting the triceps at the top of each rep.
Hello, fellow fitness enthusiasts! I'm Zayn, a Board Certified Fitness and Nutrition Coach. My journey started from a personal commitment to fitness, and over time, this passion ignited a desire to help others unlock their potential. I transformed this passion into my profession, and today, I'm proud to say that I am armed with a plethora of certifications, all testament to my dedication and commitment.
When I'm not advising clients or working on my next blog post, you'll find me trying out new fitness regimes, diving into the latest nutritional research, or practicing what I preach with my own healthy lifestyle. My mission is to help you become the best version of yourself, showing that fitness and nutrition are as much about the journey as they are about the destination.
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