Barbell Incline Triceps Extension Skull Crusher
Target your triceps with the Barbell Incline Triceps Extension. Lying on an incline bench, extend a barbell overhead, isolating the triceps for strength
Description
An exercise targeting the triceps muscles by extending the arms while holding a barbell on an incline bench
How to Do Barbell Incline Triceps Extension Skull Crusher
- 1Setup
Set an adjustable bench to a 30-45 degree incline. Lie supine on the bench with your feet flat on the floor, securing your body.
- 2Setup
Grip a barbell with an overhand, shoulder-width grip, and have a spotter help you unrack it directly over your chest with arms fully extended.
- 3
Keeping your elbows fixed and pointed towards the ceiling, slowly lower the barbell by flexing your elbows, bringing the bar towards your forehead or slightly behind your head.
- 4
Feel a stretch in your triceps, then powerfully extend your elbows to push the barbell back to the starting position, squeezing your triceps at the top.
- 5
Ensure your upper arms remain perpendicular to the floor throughout the movement, only moving at the elbow joint.
Tips
- Maintain elbow position: Keep your elbows tucked in and pointed forward throughout the movement to maximize triceps engagement and reduce shoulder strain.
- Control the negative: Focus on a slow and controlled lowering phase (eccentric) to increase time under tension and enhance muscle growth.
- Grip width matters: A shoulder-width grip or slightly narrower will typically provide the best leverage and comfort for triceps activation.
- Breathing: Inhale as you lower the weight and exhale as you extend your arms, coordinating your breath with the movement.
Common Mistakes
- ×Flaring elbows: Avoid letting your elbows flare out to the sides; keep them tucked in to target the triceps effectively and protect your shoulders.
- ×Using too much weight: Do not use excessive weight that forces you to use momentum or compromise form; reduce the load to maintain strict control and full triceps activation.
- ×Moving the upper arms: Prevent your upper arms from swinging forward or backward; only the forearms should move, ensuring isolation of the triceps.
Variations
Barbell Lying Triceps Extension Skull Crusher
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Dumbbell Incline Triceps Extension
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