Video Coming Soon
We're working on adding video demonstrations for this exercise.
Barbell Incline Skull Crusher
An isolation exercise on an incline bench using a barbell that targets the triceps, emphasizing the long head for enhanced stretch and muscle growth in upper body workouts.
About Exercise
Equipment
Barbell, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Forearms, Shoulders
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Forearms
4/10Flexors
Shoulders
3/10Anterior Delts
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust incline bench to 30-45 degrees. Lie back with head and shoulders supported, feet flat on floor. Grip barbell shoulder-width overhand, arms extended above shoulders.
- Keep upper arms stationary and perpendicular to floor.
- Bend elbows to lower barbell toward forehead or slightly behind head.
- Pause briefly at bottom for triceps stretch.
- Extend elbows to raise barbell back to start.
- Maintain slight bend in elbows at top to keep tension.
Coaching Tips
Form Cues
- Elbows tucked tight
- Upper arms fixed
- Control the descent
- Feel triceps stretch
- Grip firm
- Head stays on bench
Breathing
Inhale as you lower the barbell, brace core, and exhale as you extend upward.
Tempo
3-1-1
Range of Motion
Lower until forearms parallel to floor or slight stretch in triceps; extend without locking elbows.
Safety
Safety Notes
- Start with light weight to master form
- Avoid actual contact with forehead
- Use spotter for heavy sets
- Warm up elbows and shoulders
- Consult doctor for elbow pain history
Spotting
Position spotter behind head to assist on bar path if needed; hands ready to catch bar on failure.
Common Mistakes
- Flaring elbows outward
- Swinging the weight
- Locking elbows at top
- Lowering too fast
- Arching lower back
When to Avoid
- Acute elbow pain
- Shoulder impingement
- Wrist instability
Flexibility Needed
- Shoulder flexion to 150 degrees
- Elbow extension full range
Build Up First
- Master flat skull crusher form
- Basic pressing stability
Also known as
Incline Triceps Extension, Incline Skullcrushers, Incline Barbell Triceps Extension
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Skull Crusher
Flat Bench, Barbell
Triceps
Dumbbell Incline Skull Crusher
Dumbbells, Incline Bench
Triceps
Barbell Reverse Grip Skull Crusher
Barbell, Flat Bench
Triceps
EZ-Bar Skull Crusher
EZ Bar, Flat Bench
Triceps
Dumbbell Skull Crusher
Dumbbells, Flat Bench
Triceps
Bodyweight Skull Crusher
Bodyweight
Triceps
Kettlebell Skull Crusher
Kettlebell, Flat Bench
Triceps
Smith Machine Skull Crusher
Smith Machine, Flat Bench
Triceps
Dumbbell Floor Skull Crusher
Dumbbells
Triceps
Resistance Band Skull Crusher
Bands
Triceps
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
