Barbell Incline Triceps Extension Skull Crusher

How to do the Barbell Incline Triceps Extension Skull Crusher

1. 1Set an adjustable bench to a moderate incline of roughly 30–45° and lie back with your head toward the top of the bench.
2. 2Take a barbell with a shoulder-width overhand grip and press it up until your arms are fully extended over your upper chest.
3. 3Keep your upper arms angled slightly back toward your head and your elbows pointing forward, not flared out.
4. 4Lower the bar under control by bending only at the elbows, bringing it down toward your forehead or just behind your head.
5. 5Pause briefly when you feel a stretch in your triceps, keeping your upper arms still throughout.
6. 6Extend your elbows to press the bar back up to the starting position, squeezing your triceps at the top.
7. 7Complete your reps, then carefully lower the bar to your chest and sit up to set it down safely.

Form tips

• Keep your upper arms fixed and let only your forearms move — the elbows are the single hinge for the whole rep.
• Lower the bar slowly under control rather than dropping it, since the bar travels close to your face and head.
• Because the bar moves over your face, use a spotter or start light when training near your limit so a missed rep is never caught on your forehead.
• Tuck your elbows slightly inward instead of letting them flare to keep tension on the triceps and protect the joints.

Common mistakes

• Flaring the elbows out wide, which shifts work off the triceps and stresses the elbow joints.
• Letting the upper arms drift and turning the movement into a pressing motion, which reduces direct triceps tension.
• Using too much weight and losing control of the bar, which is dangerous when it descends toward your forehead and face.
• Bouncing out of the bottom instead of pausing, which removes tension from the triceps and risks elbow strain.

Frequently asked questions