Barbell Incline Triceps Extension Skull Crusher

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Lie back on the bench and hold a barbell with an overhand, shoulder-width grip.
3. Extend your arms straight up, then tilt your upper arms back about 15-20 degrees toward your head to create initial tension.
4. Plant your feet firmly on the ground and retract your shoulder blades into the bench for stability.

How to do it

1. Inhale and slowly lower the barbell by bending only at the elbows until the bar is just above your forehead or the top of your head.
2. Keep your upper arms fixed in space and your elbows tucked in as you lower the weight over a 2-3 second count.
3. Exhale and use your triceps to extend your arms back to the starting tilted position.
4. Stop the movement just before your elbows fully lock out to keep the triceps under load.

Form checklist

• Keep elbows pointed forward; do not let them flare out to the sides.
• Ensure the upper arms remain stationary; only the forearms should move.
• Maintain a neutral wrist position to avoid strain.
• Keep your lower back pressed against the bench throughout the set.

Pro tips

• Maintain the slight backward tilt of the upper arms at the top of the rep to prevent the weight from resting on the elbow joint.
• Focus on the 'deep stretch' at the bottom of the movement to maximize long-head activation.
• Use an EZ-bar if you experience wrist or elbow discomfort with a straight barbell.

Make it harder

• Add a 2-second pause at the bottom of the rep to eliminate momentum and increase time under tension.
• Perform the eccentric (lowering) phase over 4-5 seconds to maximize muscle damage and growth stimulus.

Frequently asked

What muscles does the barbell incline triceps extension skull crusher work?

The barbell incline triceps extension skull crusher primarily targets the triceps, and also works the abs and deltoids as secondary muscles.

What equipment do you need for the barbell incline triceps extension skull crusher?

The barbell incline triceps extension skull crusher uses barbell.

Is the barbell incline triceps extension skull crusher good for beginners?

The barbell incline triceps extension skull crusher is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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