Incline Skull Crusher

Advanced tricep isolation — targets the long head through full stretch and peak contraction

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Isolation)
Primary Muscles	Triceps (Long Head emphasis)
Secondary Muscles	Front Delts
Equipment	EZ-Bar or Barbell, Incline Bench
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Bench angle: Set incline bench to 30-45 degrees
2. Position: Lie back with head at top of bench
3. Grip width: Shoulder-width or slightly narrower (closer than bench press)
4. Starting position: Arms extended overhead, slight angle back toward head
5. Elbow position: Keep elbows pointing forward, not flared out

Equipment Setup

Equipment	Setting	Notes
Bench angle	30-45° incline	Steeper angle = more long head activation
Bar type	EZ-bar preferred	Reduces wrist strain vs straight bar
Starting position	Bar overhead, arms extended	Elbows should point toward ceiling

Setup Cue

"Elbows stay frozen in space — only your forearms move"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent behind/around the head

1. Start with arms fully extended overhead
2. Take a breath and brace core
3. Keep elbows stationary — only forearms move
4. Lower bar in an arc motion toward top of head or just behind
5. Feel deep stretch in triceps at bottom

Tempo: 2-3 seconds

Feel: Intense stretch in triceps, especially long head

⏸️ Bottom Position

What's happening: Maximum tricep stretch, tension maintained

1. Bar reaches just behind or above head level
2. Upper arms remain stationary
3. Elbows stay in position (don't drift forward or out)
4. Maintain tension — no relaxation at bottom

Common error here: Allowing elbows to flare out or move forward loses isolation

⬆️ Extension

What's happening: Pressing back to start position

1. Drive through triceps to extend elbows
2. Keep upper arms locked in position
3. Squeeze triceps at top
4. Return to fully extended position

Tempo: 1-2 seconds (controlled)

Feel: Triceps contracting hard, burn building

🔝 Lockout

What's happening: Full elbow extension, peak contraction

1. Arms fully extended overhead
2. Brief squeeze at top
3. Elbows still pointing forward
4. Reset for next rep

Key Cues

Primary Cues

• "Elbows stay frozen" — prevents shoulder involvement
• "Move only at the elbows" — maintains isolation
• "Arc motion behind your head" — ensures full range

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-1	2s down, no pause, 1s up, 1s squeeze
Hypertrophy	3-1-2-1	3s down, 1s pause, 2s up, 1s squeeze
Endurance	2-0-2-0	2s down, no pause, 2s up, no pause

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps Brachii - Long Head	Elbow extension from stretched position	█████████░ 90%
Triceps Brachii - Lateral Head	Elbow extension	████████░░ 80%
Triceps Brachii - Medial Head	Elbow extension and stabilization	███████░░░ 70%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Shoulder stabilization	███░░░░░░░ 30%

Stabilizers

Muscle	Role
Core	Maintain position on incline, prevent arching
Shoulders	Hold upper arm position stable

Muscle Emphasis

Why incline: The incline position puts the long head of the triceps under greater stretch at the bottom, leading to increased activation compared to flat or decline variations. The overhead angle also maintains constant tension throughout the movement.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Elbows flaring out	Elbows move to sides during reps	Reduces tricep activation, adds shoulder stress	Keep elbows pointed forward
Moving upper arms	Whole arm moves, not just forearm	Becomes a shoulder exercise	Lock upper arms in position
Too much weight	Can't control descent	Elbow strain, poor form	Reduce weight, focus on control
Bouncing at bottom	Using momentum to lift	Less muscle work, injury risk	Controlled pause at bottom
Incomplete ROM	Not lowering fully	Missing stretch portion	Lower until triceps fully stretched

Most Common Error

Letting elbows drift forward — when your elbows move forward during the rep, you lose the stretch on the long head and turn this into a less effective exercise. Keep those elbows locked in space.

Self-Check Checklist

• Elbows stay in same position throughout
• Only forearms move
• Full stretch at bottom (bar near or behind head)
• Control on the way down
• Full extension at top with squeeze

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🔀 Variations

By Bench Angle

Incline (30-45°)

Benefit	Why
Maximum long head stretch	Overhead angle creates pre-stretch
Constant tension	Gravity maintains tension throughout
Best for hypertrophy	Full ROM with peak activation

Flat Bench

Benefit	Why
More weight capacity	Better leverage
Balanced tricep work	Equal stress on all three heads
Good for strength	Can load heavier

Decline

Benefit	Why
Reduced shoulder stress	Less overhead component
Lateral head emphasis	Angle shifts tension
Shoulder-friendly option	Less demanding position

Bar Variations

Variation	Benefit	When to Use
EZ-Bar	Reduces wrist strain	Default choice for most people
Straight Bar	Maximum ROM	If wrists can handle it
Dumbbells	Unilateral work, natural path	Address imbalances
Cable	Constant tension	Variety, different stimulus

Technique Variations

Variation	Change	Why
Paused Skull Crusher	2s pause at bottom	Eliminate momentum, build strength
Tempo Skull Crusher	4s eccentric	More time under tension
Close Grip	Hands closer together	More medial head emphasis

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	6-8	90-120s	Moderate-Heavy	1-2
Hypertrophy	3-4	8-15	60-90s	Moderate	1-3
Endurance	2-3	15-20+	45-60s	Light	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	Middle-late on upper push	After main pressing
Push/Pull/Legs	After compounds on push day	Tricep isolation work
Arm day	First or second exercise	Can go heavier when fresh
Full-body	Optional accessory	If triceps need work

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week	2-3 sets (use easier variation first)
Intermediate	1-2x/week	3-4 sets
Advanced	2x/week	4-5 sets (varied intensity)

Progression Scheme

Progressive Overload

For isolation work like skull crushers, prioritize adding reps before adding weight. Master 12-15 reps before increasing load.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Overhead Dumbbell Extension - Two Arm	New to overhead tricep work
Cable Pushdown	Build basic tricep strength
Overhead Cable Extension	Learn movement pattern

Progressions (Harder)

Exercise	When Ready	Link
Weighted Dips	Master skull crushers with good weight
Overhead Barbell Extension	Standing variation, more challenging

Alternatives (Same Goal, Different Movement)

Different Equipment

Alternative	Equipment	Benefit
Overhead Dumbbell Extension	Dumbbells	More natural path, unilateral option
Overhead Cable Extension	Cable machine	Constant tension throughout
Resistance Band Extension	Bands	Portable, joint-friendly

Different Angle

Alternative	Change
Flat Skull Crusher	Less stretch, more weight capacity
Decline Skull Crusher	Reduced shoulder involvement
Standing Overhead Extension	Functional, core engagement

Compound Alternative

Alternative	Benefit
Close Grip Bench Press	More weight, chest involvement
Weighted Dips	Full tricep development
Board Press	Lockout strength

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Elbow tendinitis	Aggravation under load	Use cables, lighter weight, reduce ROM
Shoulder impingement	Overhead position stress	Use flat or decline variation
Wrist pain	Strain from grip	Use EZ-bar instead of straight bar
Lower back issues	Arch on incline	Brace core, reduce bench angle

Stop Immediately If

• Sharp elbow pain (not muscle burn)
• Popping or clicking in elbow joint with pain
• Numbness or tingling in hands
• Inability to control the weight

Form Safety

Risk	Prevention
Dropping bar on face	Use lighter weight, practice control
Elbow hyperextension	Don't lock out aggressively
Losing control	Stay within rep range, avoid failure

Safe Training Guidelines

Weight Selection:

• Start with 40-50% of what you can bench press
• This exercise is about control and stretch, not max weight
• Use <10 lbs jumps when progressing

Training to Failure:

• Generally avoid on skull crushers
• Risk of dropping bar near face/head
• Leave 1-2 reps in reserve (RIR)

Training Alone

If training without a spotter, keep weights conservative and always maintain control. Consider using dumbbells for safer solo training.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Flexion/Extension	Full range ~0-140°	🔴 High
Shoulder	Stabilization in flexion	Maintained overhead	🟡 Moderate
Wrist	Static hold	Neutral to slightly extended	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Elbow	Full flexion	Can touch shoulder with hand	Reduce ROM, work on mobility
Shoulder	Overhead stability	Can hold arms overhead pain-free	Use flat variation, address mobility
Wrist	Neutral grip tolerance	No pain gripping bar overhead	Use EZ-bar, wrist wraps

Joint Health Note

The elbow takes significant stress in this exercise. If you have any elbow issues, start very light and consider alternatives like cable work that provide smoother resistance.

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❓ Common Questions

Should I use straight bar or EZ-bar?

EZ-bar is recommended for most people as it reduces wrist strain. The angled grip is more natural and allows you to focus on triceps without wrist discomfort. Use straight bar only if you have no wrist issues and want maximum ROM.

How low should I go?

Lower the bar until you feel a strong stretch in your triceps — this is typically when the bar is just behind or at the top of your head. The exact point varies by arm length and flexibility, but you should feel significant stretch without shoulder pain.

Why incline instead of flat?

The incline position places the long head of the triceps under greater stretch, leading to better activation. The overhead angle also maintains constant tension throughout the movement. Flat is fine for variety or if incline bothers your shoulders.

My elbows hurt — what should I do?

Reduce the weight, ensure you're using an EZ-bar, and check that you're not locking out too aggressively at the top. If pain persists, switch to cable extensions which are easier on the joints. Consider getting elbow discomfort evaluated if it continues.

Can I go to failure on this exercise?

It's not recommended. Going to failure on skull crushers risks losing control of the bar near your face/head. Leave 1-2 reps in reserve (RIR) for safety. You can achieve the same training stimulus without the risk.

How much weight should I use?

Start with 40-50% of your bench press max. For example, if you bench 135 lbs, start with 55-65 lbs for skull crushers. This is an isolation exercise — focus on control and feeling the muscle work, not moving maximum weight.

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📚 Sources

Biomechanics & Muscle Activation:

• Boehrens, F., Buskies, W. (2010). Muscle activation during triceps exercises — Tier A
• ACE Fitness Study on Triceps Exercises — Tier B
• ExRx.net Exercise Analysis — Tier C

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Renaissance Periodization — Tier B
• Jeff Nippard, Training Tutorials — Tier C

Technique:

• AthleanX, Exercise Tutorials — Tier C
• Renaissance Periodization, Technique Videos — Tier B

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For Mo

When to recommend this exercise:

• User wants advanced tricep isolation work
• User has mastered basic tricep exercises
• User wants to target the long head specifically
• User has access to incline bench and barbell/EZ-bar

Who should NOT do this exercise:

• Elbow pain or tendinitis → Suggest Cable Pushdown or Overhead Cable Extension
• Shoulder issues → Suggest flat or decline variation, or Close Grip Bench Press
• Complete beginner → Suggest Overhead Dumbbell Extension - Two Arm first
• No incline bench → Suggest flat skull crusher or Overhead Dumbbell Extension

Key coaching cues to emphasize:

1. "Elbows stay frozen in space"
2. "Only your forearms move"
3. "Control the descent — don't let it fall"

Common issues to watch for in user feedback:

• "My elbows hurt" → Reduce weight, check they're using EZ-bar, ensure not locking out too hard
• "I don't feel my triceps" → Check elbow position (should stay locked), slow down eccentric
• "My shoulders hurt" → Check bench angle, may need to reduce incline or switch to flat
• "I can't control the weight" → Weight is too heavy, reduce immediately for safety

Programming guidance:

• Place after: Main pressing movements (bench, overhead press)
• Pair with: Bicep work, chest flies, other isolation
• Avoid same day as: Multiple other tricep isolation exercises (can overtrain)
• Typical frequency: 1-2x per week

Progression signals:

• Ready to progress when: Can complete 12-15 reps with perfect form
• Add weight: 2.5-5 lbs at a time, very conservative
• Progress to: More advanced variations or weighted dips
• Regress if: Any elbow pain, form breaking down, can't control descent

Safety emphasis:

• Never train to failure on this exercise (dropping risk)
• Keep weight conservative — this is not a strength exercise
• Always maintain control throughout the movement
• Consider dumbbells if training alone for safety

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Last updated: December 2024