Incline skull crushers are a great way to build your triceps muscles. Also known as incline EZ-bar skull crushers, this exercise requires you to lie on an incline bench with an EZ-bar in your hands and your elbows pointing up. This exercise will not only help you build strong triceps, but it can also help increase your overall upper body strength. In this blog post, we will discuss how to perform the incline skull crusher, the muscles worked by this exercise, and the proper technique to use while performing it.
What Is Incline Skull Crushers
Incline skull crushers are an effective exercise for strengthening the triceps. This exercise is done on an incline bench, usually at a 30-45 degree angle. By using an incline bench, the muscles worked are different than those used in standard skull crushers. The incline skull crusher requires you to lift the weight up rather than lower it down, which targets the long head of the triceps more intensely.
What muscles do incline skull crushers work?
Incline skull crushers are a great exercise for building the triceps muscles. They are an effective way to target the triceps, and the incline angle makes the exercise more challenging. The main muscle worked during this exercise is the triceps brachii, located at the back of the arm. The triceps brachii consists of three heads – the long head, lateral head, and medial head. All three heads will be worked when performing incline skull crushers.
Benefits Of Incline Skull Crushers
1. The Incline Skull Crusher is an effective triceps exercise that can help you build and strengthen your arm muscles. This exercise can be done using either a barbell or dumbbell and is great for targeting the triceps muscle group. It works by placing the barbell on an incline bench with your arms extended above you and then lowering the barbell down behind your head.
2. This exercise provides many benefits to those who perform it, as it helps to increase muscular strength and size while also improving shoulder and elbow stability.
3. Additionally, it can be used to create more balance between the upper and lower body muscles, helping to reduce the risk of injury.
4. the Incline Skull Crusher helps to build muscle strength and size, but it also works to target the triceps muscle group more effectively than other triceps exercises. This is because the incline angle helps to keep tension in the triceps during the entire motion, allowing for greater recruitment of muscle fibers. Additionally, the decline angle of the bench helps to keep tension in the chest area as well, helping to increase overall development.
Incline Skull Crusher Variations
The incline skull crusher is a great exercise for targeting the triceps muscles. This exercise works all three heads of the triceps and can be done with either a barbell or a dumbbell. It can be modified to increase the intensity and challenge different muscle groups. Here are some variations of this exercise that you can incorporate into your training routine.
1. Incline Bench Close Grip Skull Crusher
This variation of the skull crusher is done by keeping your elbows close to your body while lying on an incline bench. You should keep your arms perpendicular to your body and lower the weight down towards your head, making sure to keep your elbows close to your body.
2. Decline Bench Close Grip Skull Crusher
This variation is similar to the incline bench version but is done on a decline bench. Make sure to keep your elbows tucked in close to your body as you lower the weight down towards your head.
3. Reverse Close Grip Skull Crusher
To perform this variation, you need to use an EZ bar or Olympic barbell. Start with your hands placed shoulder-width apart on the bar, palms facing away from you. As you lower the weight, make sure to keep your elbows close to your body.
4. Cable Overhead Triceps Extension
This variation requires a cable station and rope attachment. Stand slightly bent over and hold the rope with both hands, palms facing each other. Keeping your elbows close to your head, extend your arms up and then back down again.
How do you do skull crushers incline?
Incline skull crushers are a great way to add variety to your strength training routine and target the muscles of your upper arms and chest. When done correctly, this exercise can help you build muscle and strength in a safe and effective manner. Here are some tips to help you maximize your gains while performing incline skull crushers:
1. Choose the Right Weight:
It’s important to choose the right weight for incline skull crushers so that you don’t overtax your muscles or risk injury. If you’re just starting out, begin with a lighter weight until you become comfortable with the movement. Once you’ve mastered the form, you can gradually increase the weight as you become stronger.
2. Keep Your Arms Straight:
When performing incline skull crushers, it’s important to keep your arms straight throughout the entire movement. This will ensure that the majority of the work is going into your triceps instead of your shoulders or chest.
3. Use a Controlled Tempo:
To get the most out of incline skull crushers, use a controlled tempo throughout the exercise. You should slowly lower the weight toward your forehead, pause briefly, and then slowly push it back up to the starting position. This will help to maximize muscle activation and minimize the risk of injury.
4. Avoid Arching Your Back:
As with any exercise, it’s important to maintain proper posture while performing incline skull crushers. Make sure to avoid arching your back during this exercise, as this can lead to injury and decrease the effectiveness of the movement. Keep your core tight and your chest up throughout the entire set.
Incline skull crushers are an effective exercise for targeting the triceps and developing upper arm strength. When performed correctly, this exercise can help you build bigger, stronger arms and maximize your gains. Here are some key takeaways to keep in mind when performing incline skull crushers:
1. Use a moderate weight: Too much weight can put unnecessary strain on your arms and shoulders, while too little won’t give you the desired results. Choose a weight that is challenging but still comfortable to lift.
2. Maintain good form: Keep your back flat and core engaged throughout the entire exercise. Don’t let your elbows drift too wide, as this can cause injury and decrease the effectiveness of the exercise.
3. Perform the movement slowly: This will help you isolate the triceps and get more out of each rep. Slowly lower the bar to the starting position and pause for a brief moment before pushing it back up.
4. Breathe throughout the exercise: Inhale as you lower the weight and exhale as you push it back up. This will ensure that your muscles have enough oxygen to help them work effectively.