Incline Skull Crusher

How to perform the Incline Skull Crusher

1. Set an incline bench to about 30 to 45 degrees and lie back holding an EZ-bar pressed up over the shoulders.
2. The incline angles the upper arms so the triceps long head keeps tension at lockout instead of resting, unlike a flat skullcrusher.
3. Keep the upper arms fixed and angled slightly back, then bend the elbows to lower the bar toward the top of the head.
4. Control the descent and keep the bar path from drifting too far behind the head, which strains the elbows.
5. Stop with the bar near the crown of the head, keeping the elbows from flaring outward.
6. Extend the elbows to press the bar back up, and never bounce out of the stretched bottom.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Letting the bar path drift far behind the head, which strains the elbows.
• •Flaring the elbows out to the sides instead of keeping the upper arms fixed.
• •Bouncing out of the stretched bottom, which spikes elbow-tendon strain.
• •Setting the incline too steep so the long-head tension advantage is lost.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.