Incline Skullcrusher 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Incline Skull Crusher is an effective exercise targeting the triceps, designed to isolate and build muscle strength in this area. Performed on an inclined bench, this movement involves lowering a barbell towards the forehead while keeping the upper arms stationary. The triceps are activated to extend the elbows and lift the bar back up to the starting position. The incline angle increases the emphasis on the long head of the triceps, helping to improve overall arm development. This exercise requires a barbell and should be performed with controlled movement to avoid strain on the elbows and shoulders.
How to Perform
Begin by adjusting an incline bench to an angle between 30 and 45 degrees. Choose a barbell that suits your strength and fitness level.
Sit on the bench and position the barbell across your thighs, preparing to lift it into place.
Grasp the barbell with an overhand grip (palms facing down) and set your hands slightly narrower than shoulder-width apart.
Carefully lie back on the bench while holding the barbell directly above you with your arms fully extended.
Slightly bend your elbows to take tension off the triceps and establish the starting position for the exercise.
With your elbows locked in place, slowly lower the barbell toward your forehead, maintaining control and focusing on engaging the triceps.
Once the barbell is just above your forehead, pause briefly before carefully pushing the barbell back to the starting position by straightening your arms.
Avoid locking your elbows at the top of the movement, keeping a slight bend to maintain tension on the triceps.
Repeat the movement for the desired number of reps, ensuring controlled motion throughout the exercise to avoid unnecessary strain.
★ 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
Focus on keeping your elbows tucked in throughout the movement. It's common for them to flare outward, but doing so will reduce the effectiveness of the triceps engagement.
Perform each repetition with a slow and controlled pace, maintaining constant tension on the muscles.
As you reach the top of the movement, pause briefly and actively squeeze your triceps to fully activate them.
By avoiding elbow flare and controlling the speed of the rep, you'll maximize the work done by the triceps and enhance the effectiveness of the exercise.
How Not to Perform
Avoid Flared Elbows: Do not allow your elbows to flare out to the sides. This reduces triceps activation and may place unnecessary strain on your shoulders. Keep your elbows fixed and close to your body throughout the movement.
Don’t Use Excessive Weight: Avoid using too heavy a barbell. Lifting too much can cause you to lose control of the movement, leading to potential injuries. Choose a manageable weight that allows you to maintain proper form.
Avoid Jerking or Momentum: Do not rely on momentum to lift the barbell. Jerking the weight up can shift the focus away from your triceps and may increase the risk of elbow or shoulder strain. Focus on slow, controlled movements for both lowering and raising the barbell.
Don’t Lock Your Elbows: When reaching the top of the movement, avoid locking your elbows fully. This can place unnecessary pressure on the elbow joints and reduce the tension on the triceps. Keep a slight bend in your elbows to maintain constant engagement.
Avoid Using Shoulders for Assistance: Ensure that only your forearms and triceps are working during the movement. Do not allow your shoulders to move or assist in lifting the weight, as this can take the focus off your triceps.
Don’t Rush the Reps: Avoid speeding through the repetitions. Rushed reps can reduce the effectiveness of the exercise and cause you to lose form. Maintain a steady, controlled pace throughout the set.
Don’t Arch Your Back: Keep your back flat against the bench. Arching your back can place unnecessary stress on your spine and reduce the stability of your core. This can also throw off the movement and prevent you from targeting the triceps properly.
Avoid Bouncing the Barbell: When lowering the barbell, do not let it bounce off your forehead or stop abruptly. Ensure a smooth descent, pausing just before the bar touches your face, and then push back up with control.
Don’t Let Your Wrists Bend Too Much: Keep your wrists straight and aligned with your forearms. Excessive wrist bend can lead to discomfort and potential injury. Focus on a neutral wrist position to reduce strain.
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.
