Incline Skull Crushers: Proper Form, Mistakes, and Variations

Incline skull crushers are a great exercise to build strong and well-shaped triceps. By using an incline bench, you can target your triceps in a slightly different way compared to regular skull crushers.

In this article, we’ll cover how to do incline skull crushers correctly, their benefits, common mistakes, and the best variations to try. Let’s dive in!

[Related] 8 Best Lateral Head Tricep Exercises for Bigger Arms

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Quick Summary

• What it is: The incline skull crusher is a triceps exercise done on an angled bench.
• How to do it: Lie on an incline bench, lower the bar or dumbbells toward your forehead, then push back up.
• Benefits: Builds bigger, stronger triceps and improves arm definition.
• Muscles worked: Primarily targets all three heads of the triceps brachii.
• Avoid Common Mistakes: Don’t flare elbows or use too much weight
• Variations: You can perform incline skull crushers with different bars (straight bar, EZ curl bar), dumbbells, or adjust the bench angle.
• Best supplement support: To support your results from incline skull crushers, consider Anafuse. It can help with muscle growth, strength gains, and faster recovery after your workouts.

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What are Incline Skull Crushers

Incline skull crushers are a special type of triceps exercise done on an incline bench, usually set at about 30 to 45 degrees. Unlike the traditional skull crushers performed on a flat bench, this incline position changes the angle of the movement, which helps to better isolate and target the long head of the triceps muscle.

By lying back on the inclined bench and lowering the weight, such as a barbell, EZ curl bar, or dumbbells, toward your forehead while keeping your elbows steady, you put a unique stretch and tension on the triceps.

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How to Do Incline Skull Crushers

1. Set up the bench: Adjust an adjustable bench to an incline of about 30 to 45 degrees.
2. Lie down: Lie back on the incline bench with your feet flat on the floor.
3. Grab the weight: Hold a barbell or a pair of dumbbells with an overhand grip (palms facing away from your head). If using dumbbells, you can also use a neutral grip (palms facing each other).
4. Start position: Extend your arms straight up above your head, keeping your elbows close to your ears. This is your starting position.
5. Lower the weight: Slowly bend your elbows to lower the weight toward your forehead or just above it. (Until your forearms are roughly parallel to the floor, or until you feel a good stretch in your triceps).
6. Push back up: Use your triceps to straighten your arms and push the weight back to the starting position. Do not lock your elbows at the top; keep a slight bend to maintain tension.
7. Repeat: Do this for the number of reps you want.

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Incline Skull Crusher Tips and Techniques

• Warm Up First: Do light triceps stretches or pushdowns to prep your muscles and prevent strain.
• Keep your elbows tight: Don’t let them flare out—this keeps the focus on your triceps.
• Control the weight: Move slowly. Avoid swinging or dropping the weight too fast.
• Start light: Learn the form first before adding heavier weights.
• Avoid Touching Your Forehead: Lower the weight close to your forehead, but don’t let it actually touch. This keeps tension on the triceps and protects your wrists and elbows.
• Breathe right: Inhale as you lower the weight, and exhale as you push it back up.

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Common Mistakes to Avoid

• Letting Elbows Flare Out: This reduces triceps activation and can strain your shoulders. Keep your elbows close to your head.
• Using too much weight: It can ruin your form and increase injury risk.
• Locking Out at the Top: Stop just before full extension to keep tension on triceps (no resting at the top!).
• Rushing the Reps: 2-3 sec down, 1-2 sec pause at bottom, controlled press up
• Touching the Forehead: Don’t let the weight hit your forehead; stop just before to keep constant muscle tension.

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Benefits of Incline Skull Crushers

• Targets triceps effectively: It's a direct way to work the muscles on the back of your arms.
• Builds bigger triceps: Targets the long head for more muscle growth.
• Better Muscle Stretch: Incline angle increases the range of motion for more growth.
• Variation for growth: It offers a different angle compared to other triceps exercises, which can lead to more well-rounded muscle development.
• Can be easier on joints: Some people find this variation gentler on their elbows.
• Helps build stronger arms: Consistent training with this exercise can contribute to significant strength gains in your triceps.

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Incline Skull Crushers: Muscles Worked

Main Muscle

1. Triceps Brachii (All 3 heads, especially the long head, because the incline bench position stretches this part more.

Secondary Muscles

1. Anterior Deltoids (Front shoulders help stabilize)
2. Upper Chest (Minor engagement during pressing motion)
3. Forearms (Grip strength comes into play)
4. Core Activation: Your abs and obliques engage lightly to keep your body stable on the incline bench.

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Incline Skull Crushers: Variations

1. Barbell Incline Skull Crushers: Use a straight barbell for a classic, stable grip.
2. EZ Curl Bar Incline Skull Crushers: The curved EZ bar reduces wrist strain and feels more comfortable for many lifters.
3. Dumbbell Incline Skull Crushers: Using dumbbells allows for a greater range of motion and helps correct muscle imbalances.
4. Cable Incline Skull Crushers: Keeps constant tension on your triceps throughout the movement.

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Incline Skull Crushers: Alternatives

1. Triceps Dips: Use parallel bars or a bench to lower and lift your body, which works all parts of the triceps.
2. Overhead Triceps Extension: Hold a dumbbell or barbell overhead and bend your elbows to lower the weight behind your head, then lift it back up.
3. Close-Grip Bench Press: Use a narrow grip on the barbell to focus more on your triceps while pressing.
4. Cable Triceps Pushdown: Use a cable machine to push a handle down, isolating the triceps with constant tension.
5. Flat Skull Crushers: Similar movement but done on a flat bench.

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Incline vs. Flat Bench Skull Crushers: Key Differences

1. Muscle Targeting

• Incline: Emphasizes the long head of the triceps (for fuller arms) and reduces elbow strain.
• Flat: Evenly works all three triceps heads, but may stress elbows more.

2. Range of Motion & Stretch

• Incline: Longer stretch behind the head, boosting muscle growth potential.
• Flat: Limited ROM (forehead-to-start position), less stretch.

3. Safety & Joint Stress

• Incline: Safer for elbows and shoulders due to angled resistance.
• Flat: Higher elbow compression risk, especially with heavy weights.

4. Best For

• Incline: Lifters prioritizing triceps hypertrophy or with elbow issues.
• Flat: Those focusing on pure triceps isolation.

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Top Supplements to Support Your Skull Crushers Workout

1. AnaFuse by Vital Alchemy

Anafuse by Vital Alchemy is a muscle support supplement that combines several anabolic compounds in one formula. It’s designed to help support lean muscle growth and maintain muscle mass during training phases. The ingredients are selected to work together for improved muscle development without including harsh or extreme additives.

Key Benefits:

• It supports muscle mass gains.
• It does not cause water retention.
• It helps reduce body fat.
• It supports improved muscle endurance.
• It helps increase muscle hardness.
• It helps improve strength.
• It promotes fuller muscle pumps.
• It may help inhibit myostatin.
• It helps speed up muscle recovery.
• It helps reduce muscle soreness.
• It supports protein synthesis.

Key Ingredients

• Epicatechin
• Ajuga Turkestanica
• HICA
• Eriobotrya Japonica
• Vitamin D3
• Quercetin

Customer Reviews

Great results

“This product produces excellent results, that you’ll quickly notice within weeks. My focus and strength are doubled while I’m on this product!”

-Micah H.

Muscle pump

“Well stack with alpha 7 and I can tell my muscle definition and it seems I can go for extra reps or extra weight!! & not Feel super sore the next couple days!!”

-Juan G.  

Anafuse is legit

“If your looking to get stronger and improve workouts try this”

-John D.  

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2. Sergeant Steel by Assault Labs

Sergeant Steel by Assault Labs is a testosterone support supplement containing a blend of 16 ingredients. It is formulated to help support natural testosterone levels, which may assist with strength, endurance, muscle growth, and overall well-being. The product is designed for individuals looking to support hormonal balance during intense training periods.

Key Benefits:

• It helps boost testosterone levels.
• It supports increased nitric oxide production.
• It helps improve overall mood.
• It supports muscle mass development.
• It helps increase luteinizing hormone (LH).
• It may help lower estrogen levels.
• It may help reduce cortisol.
• It supports post-workout recovery.
• It helps improve strength.
• It helps support libido.
• It may help block DHT.

Key Ingredients:

• D-Aspartic Acid
• KSM-66® Ashwagandha
• Mucuna Pruriens
• Nettle Extract
• Fenugreek
• Shilajit
• LJ100
• Dehydroabietic Acid (DHAA)
• Tribulus Extract
• Maca Extract
• Boron

Customer Reviews

Sergeant steel

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-Steve

**** yeah

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 Strong Test Booster!

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3. Wild Thing by Assault Labs

Wild Thing is a pre-workout supplement that contains amino acids, creatine, and nutrients to support muscle performance during exercise. It includes nootropics to help improve focus and energy.

The formula features a blend of caffeine sources designed to provide both immediate and sustained energy throughout a workout. Wild Thing aims to enhance vascularity, muscle pumps, and workout endurance.

Key Benefits:

• It helps increase energy during workouts.
• It helps improve focus.
• It supports better strength while training.
• It helps enhance muscle pumps.
• It helps improve muscle endurance.
• It supports a better overall mood.
• It helps speed up muscle recovery.
• It helps reduce muscle fatigue.
• It helps improve muscle control.
• It supports cognitive function.
• It helps fuel your workout from start to finish.

Key Ingredients:

• DiCitrulline Malate/Infinergy®
• Beta-Alanine
• Alpha GPC
• Agmatine Sulfate
• Creatine Anhydrous
• L-Glutamine
• Choline Bitartrate
• Caffeine Anhydrous
• L-Tyrosine
• L-Norvaline
• ZumXR®
• Huperzine A
• Infinergy®
• Cocoabuterol®
• Thinkamine®

Customer Reviews

Precisely Crafted

“Excellent preworkout. Assault labs created this one perfectly! Great pump, energy that lasts the duration of my workout. Fantastic flavor and taste.”

-Will D.

 Wild Thing

“Good flavor and great energy boost.”

-Paige T.

 Wild thing

“Was provided with last order the stuff worked great planning on purchasing next order”

-Al P. 

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4. Amino-Gro BCAA Powder by iSatori

Amino-Gro BCAA Powder by iSatori is a workout supplement that includes branched-chain amino acids (BCAAs) and other ingredients aimed at supporting muscle recovery, performance, and muscle maintenance. It is formulated for fitness enthusiasts who engage in regular training and are looking to support their recovery and workout endurance.

Key Benefits:

• It supports better workout performance.
• It helps speed up muscle recovery.
• It reduces muscle soreness after exercise.
• It supports muscle growth.

Key Ingredients:

• Branched Chain Amino Acids (BCAAs)
• Bio-Active Peptides extracted from Colostrum
• Glutamine
• Taurine
• Raw Coconut Water Powder
• Electrolytes

Customer Reviews

Best BCAA supp I've ever used

“This has become a normal part of my gym routine ever since the first time I used it. I can't go to my jiu jitsu camp or the gym without it now. I noticed I don't get nearly as sore the next day after tough BJJ rolling or weight lifting sessions. It gives me a nice boost in endurance and hydrates me way better than the aminos I was taking before. Since I've started stacking it and using it along with Bio Active Whey, my gains have been incredible. Highly recommend it to anyone who's still using the more "average" BCAAs.”

-Henry G.

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5. Alpha Lion SuperHuman Post

SuperHuman Post by Alpha Lion is a post-workout supplement designed to support muscle recovery and growth. It contains ingredients like Creatine Monohydrate, Betaine Anhydrous, and Velositol® to help replenish muscles and improve recovery after exercise. The formula also includes absorption enhancers to ensure effective nutrient delivery.

Key Benefits:

• It supports muscle growth.
• It helps increase strength gains.
• It helps speed up recovery.
• It contains betaine anhydrous and electrolytes to rehydrate muscles.
• It supports better nutrient absorption.
• It helps replenish electrolytes like sodium, potassium, and calcium.
• It may reduce muscle cramps and discomfort from intense training.

Key Ingredients:

• Creatine Monohydrate
• Betaine Anhydrous
• Velositol®
• AstraGin®
• Electrolytes (Sodium, Potassium, Calcium)

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FAQs: Incline Skull Crushers

Q: Can beginners do this exercise?

A: Yes, but start light and master form first (or try flat skull crushers if the incline feels awkward).

Q: Do incline skull crushers work all three heads of the triceps?

A: Yes, while they often emphasize the long head, incline skull crushers engage all three heads of the triceps brachii.

Q: Are incline skull crushers better than flat ones?

A: Incline skull crushers give your triceps a better stretch and focus more on the long head. Flat ones are better for overall strength. Using both is best.

Q: Can I use dumbbells instead of a barbell?

A: Absolutely! Using dumbbells allows for a greater range of motion and can help balance muscle strength on both arms.

Q: How many reps and sets should I do?

A: A good starting point is 3 to 4 sets of 8 to 12 reps.

Q: Do incline skull crushers work the chest too?

A: Not really. They mainly target the triceps, though your shoulders and chest may help slightly to stabilize.

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Final Thoughts

Incline skull crushers are a solid tricep exercise. The incline bench adds a deeper stretch and helps focus on the long head of the triceps. This makes them useful for building size and improving arm shape.

They fit well in most upper-body or push-day workouts. With proper form and the right weight, the movement stays safe and effective.

Different equipment and variations can also keep the exercise fresh. Overall, incline skull crushers can be a valuable part of an arm training routine.

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Sources:

• https://www.muscleandstrength.com/exercises/incline-skullcrusher.html
• https://fitliferegime.com/incline-skull-crushers/
• https://www.gymenix.com/2022/05/incline-skull-crushers-guide-for.html
• https://generationiron.com/incline-skullcrushers/
• https://thetruetransformation.com/glossary/incline-skullcrushers/