Arms
Incline Skull Crush
A specialized extension variation that increases the stretch on the long head of the triceps for better growth.
How to perform.
Follow the sequence — setup is half the lift.
Set an adjustable bench to a 30 to 45-degree incline and sit back with your feet planted firmly on the floor.
Extend your arms directly above your chest, holding the weight with a shoulder-width, overhand grip.
Lower the weight by bending only at the elbows until the bar or dumbbells are positioned just behind the top of your head.
Keep your upper arms fixed in place and perpendicular to the bench throughout the entire range of motion.
Contract your triceps to reverse the movement and extend your arms back to the starting position.
Avoid locking your elbows aggressively at the top to maintain constant tension on the muscle belly.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring the elbows out to the sides during the descent
- Moving the upper arms back and forth instead of keeping them stationary
- Lowering the weight too quickly and losing control over the eccentric phase
- Using excessive weight that causes the lower back to arch off the bench
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.