Incline Skull Crush Guide: Form and Benefits

Master the incline skull crush to target the triceps long head. Follow our expert guide for proper form, equipment tips, and common mistakes.

How to Perform

  1. Set an adjustable bench to a 30 to 45-degree incline and sit back with your feet planted firmly on the floor.
  2. Extend your arms directly above your chest, holding the weight with a shoulder-width, overhand grip.
  3. Lower the weight by bending only at the elbows until the bar or dumbbells are positioned just behind the top of your head.
  4. Keep your upper arms fixed in place and perpendicular to the bench throughout the entire range of motion.
  5. Contract your triceps to reverse the movement and extend your arms back to the starting position.
  6. Avoid locking your elbows aggressively at the top to maintain constant tension on the muscle belly.

Common Mistakes

  • 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

Primary movers

  • Triceps

Stabilizers

  • Rear Deltoids
  • Forearms

Related Guides

Triceps · Arms