Incline Triceps Extension (Skull Crusher) (Barbell)

On an incline bench, lower the barbell towards your forehead or slightly behind your head. Extend your arms to straight. Keep your elbows tucked in.

Quick facts

Primary and secondary muscle groups targeted by this movement.

triceps (long)

triceps

What you need and how to position yourself before starting.

barbelladjustable bench

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Lie back on an incline bench with your feet flat on the ground.
- Hold a barbell with both hands, using an overhand grip, and extend your arms straight up above your chest.
Step 2Position Your Hands
- Place your hands shoulder-width apart on the barbell.
- Ensure your grip is secure and your wrists are straight.
Step 3Engage Your Core
- Tighten your core muscles to stabilize your body on the bench.
- Keep your back pressed against the bench throughout the movement.
Step 4Lower the Barbell
- Bend your elbows to lower the barbell towards your forehead, keeping your upper arms stationary.
- Control the movement and avoid letting the barbell drop too quickly.
Step 5Extend Your Arms
- Press the barbell back up to the starting position by extending your elbows.
- Focus on using your triceps to lift the weight, keeping your elbows close to your head.
Step 6Repeat
- Perform the desired number of repetitions while maintaining proper form.
- Ensure that your movements are smooth and controlled.
Step 7Finish the Exercise
- After completing your reps, carefully lower the barbell back to your chest.
- Sit up slowly and place the barbell down safely on the floor or rack.