EZ Bar Incline Skullcrusher 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
EZ Bar
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The EZ Bar Incline Skullcrusher is a triceps-focused exercise performed on an incline bench using an EZ bar. This movement isolates the triceps by extending the arms overhead and lowering the bar toward the forehead or slightly behind it, engaging the long head of the triceps more effectively due to the incline position. It requires proper control and technique to avoid strain on the elbows or wrists. The incline setup places less stress on the shoulders and enhances triceps activation compared to the flat bench variation. With no secondary muscle engagement, this exercise is ideal for isolating and building the triceps, requiring only an EZ bar and an incline bench for execution.
How to Perform
Adjust an incline bench to a 20-30 degree angle and select an appropriate weight for your EZ bar. Ensure the bench is stable and positioned to allow a full range of motion.
Sit on the edge of the bench and rest the bar across your thighs. Keep your grip secure, using the angled sections of the EZ bar to reduce wrist strain.
Lie back slowly, keeping the bar close to your chest for control. Once in a supine position (flat on your back), press the bar upward to fully extend your arms in a locked-out position above your chest.
Begin the movement by unlocking your elbows and lowering the bar in a controlled manner toward your forehead or slightly above it. Focus on keeping your upper arms stationary and elbows pointing straight to avoid involving other muscles.
Lower the bar until your forearms are parallel to the floor or slightly below, depending on your flexibility and control. Avoid going too low to prevent strain on the elbows.
Reverse the movement by extending your elbows and engaging your triceps to press the bar back to the starting locked-out position. Keep the motion smooth and avoid jerking or using momentum.
Repeat the movement for the desired number of repetitions, maintaining proper form throughout. Avoid overextending or locking out forcefully to protect your joints.
After completing the set, carefully lower the bar back to your chest before sitting up and placing it down. Rest briefly and adjust the weight or your grip if necessary for subsequent sets.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain a neutral spine throughout the movement by engaging your core muscles. Avoid arching your lower back excessively as you lower the bar to protect your lumbar region.
As you extend your elbows and press the bar back to the starting position, exhale steadily to support the movement and maintain control.
If you feel discomfort or pain in your elbows during the exercise, experiment with modifying the angle of the bench (slight incline or decline) or adjusting your elbow position by bringing them slightly closer to or farther from your body.
To reduce stress on the ligaments of the triceps, consider keeping the bar slightly above your head instead of locking it out directly over your face or line of sight. This adjustment can help maintain tension in the triceps while minimizing strain on connective tissues.
Focus on smooth, controlled movements throughout the exercise, ensuring proper form to maximize triceps engagement and avoid unnecessary stress on your joints.
How Not to Perform
Do Not Arch Your Lower Back Excessively
Avoid overextending your lumbar spine when lowering the bar. Instead, engage your core to maintain a neutral spine and prevent unnecessary strain on your back.
Do Not Flare Your Elbows Outward
Keep your elbows aligned and stable, pointing slightly inward or directly forward. Flaring them too far outward reduces triceps engagement and can stress your shoulders.
Do Not Use Momentum
Perform the exercise with controlled movements. Avoid swinging the bar or using momentum to lift it, as this reduces the effectiveness and shifts focus away from the triceps.
Do Not Allow the Bar to Drift Too Far Back
Lower the bar directly toward your forehead or slightly above it. Letting the bar move too far behind your head can increase strain on your shoulders and compromise your control.
Do Not Grip the Bar Incorrectly
Ensure a firm, comfortable grip on the angled sections of the EZ bar to reduce wrist strain. Avoid gripping too wide or too narrow, as this can affect alignment and triceps activation.
Do Not Lock Out Too Forcefully
Avoid snapping your elbows into a hard lockout at the top of the movement. Instead, focus on fully extending your arms with controlled tension to protect your joints.
Do Not Rush Through Reps
Rushing reduces muscle engagement and increases the risk of improper form. Take your time to execute each repetition with precision, ensuring maximum triceps activation.
Do Not Neglect Warm-Up
Skipping a warm-up can lead to stiffness and increase the risk of injury. Perform light arm movements or use a lighter weight for a warm-up set before starting heavier reps.
Do Not Overload the Bar
Using excessive weight can compromise form and shift focus away from the triceps. Choose a manageable weight that allows full control and proper execution.
Do Not Ignore Pain or Discomfort
If you experience pain, especially in your elbows or shoulders, stop and reassess your form or adjust the bench angle. Continuing despite discomfort can lead to injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
