If you want bigger triceps, then you need to be doing incline skull crushers. This exercise is a great way to target the muscles of your upper arm and get them growing. In this article, we will discuss how to do incline skull crushers correctly, as well as the benefits of using this exercise in your training routine.
What are Incline Skull Crushers?
Incline Skull Crushers are a type of weightlifting exercise that isolates and targets the triceps muscle at the back of the upper arm. The exercise is performed by lying on an incline bench with a barbell. cable or dumbbell in each hand.
Many bodybuilders already use standard skull crushers on a flat bench as part of their tricep training routine but may not have considered using an incline bench as an alternative.
In this article, we will look at the benefits of using an incline bench for your skull crushers and how to perform them with good form for maximum benefits.
Which Muscles are Worked?
Incline Skull crushers are a great exercise for targeting the triceps. The three heads of the triceps (the medial, lateral, and long head) are all worked with this exercise.
The beauty of using an incline bench is that it allows you to really isolate the triceps muscle and get a good stretch at the bottom of the movement. This is something that you cannot do as effectively with a flat bench skull crusher.
You can also further target the individual heads of the tricep by changing your grip. Using an EZ bar will allow you a neutral grip which will place slightly more tension on the long head.
Opting for a tricep bar or a hammer grip with dumbbells will put slightly more emphasis on the lateral head and a flat grip will place more tension on the long head.
All three heads are heavily activated with any grip but you can shift the emphasis slightly and hit them from a different angle to promote maximum hypertrophy.
The Anatomy of the Tricep
The tricep is made up of three heads: the lateral head, medial head, and long head. The lateral head is the outermost head of the muscle and is responsible for the “horseshoe” shape of the tricep.
The medial head is located on the inside of the arm and works with the other two heads to extend the elbow. The long head is the innermost head of the muscle and is responsible for giving the tricep its length.
All three heads of the tricep are worked with incline skull crushers but you can slightly change your grip to emphasize one head over the others.
How to Perform Incline Skull Crushers
There are a few things to keep in mind when performing incline skull crushers to ensure you are doing them correctly. First, start by setting up an incline bench at around 30-45 degrees.
You can then choose your weight and grip. If you are using a barbell, start with the weight lightly touching your chest. For dumbbells or a cable machine, have the weight hanging down at arm’s length.
From here, slowly lower the weight down to your forehead, maintaining control of the weight throughout. Once you reach your forehead, pause for a second and then press the weight back up to the starting position.
Repeat for the desired number of reps and then rest for 60-90 seconds before performing your next set.
Performing incline skull crushers with good form is key to getting the most out of this exercise. Make sure to lower the weight slowly and under control, pausing for a second at the bottom of the movement.
You should also be using a weight that you can control throughout the entire range of motion. If you find yourself swinging the weight or losing control, then it is time to drop the weight down.
The Benefits of Incline Skull Crushers
Incline skull crushers offer a few benefits that make them a great exercise for building bigger triceps. First, the incline bench allows you to really isolate the triceps muscle.
This is something that can be difficult to do with other exercises such as overhead presses or push-ups. The incline also allows you to get a good stretch at the bottom of the movement and a tight contraction at the top which can help to promote muscle growth.
In addition, you can slightly change your grip to target different heads of the tricep muscle. This is a great exercise for building overall mass in the triceps as well as targeting specific areas for more detailed development.
If you are looking for a great exercise to add to your triceps workout, then be sure to give incline skull crushers a try. With proper form and a moderate weight, you can promote hypertrophy and make great strength gains in the triceps. This will assist in pressing movements such as the bench press or military press.
Incline Barbell Skull Crusher
The most popular way to perform a skull crusher is with a fixed barbell or a short EZ bar with weight plates attached. As the bar requires a narrow grip, it can be a little tricky with a longer bar as you have to worry about balancing it with extended arms.
If you are using a barbell, set up an incline bench at around 30-45 degrees and rest the weight on your chest. From here, use a narrow grip and slowly lower the weight down to your forehead before pressing it back up to the starting position.
Incline Dumbbell Skull Crusher
If you are using dumbbells, you can either perform the exercise with one arm at a time or with both arms at the same time.
To do it with one arm, set up an incline bench as before and hold a dumbbell in one hand. From here, slowly lower the weight down to your forehead before pressing it back up to the starting position.
To do it with both arms, set up an incline bench as before and hold a dumbbell in each hand. From here, slowly lower the weight down to your forehead before pressing it back up to the starting position.
Incline Cable Skull Crusher
A cable machine is a great option for skull crushers as it offers a consistent resistance throughout the entire range of motion.
To set up, simply attach a straight or angled bar to the low pulley of a cable machine and then lie back on an incline bench. From here, use a narrow grip and slowly lower the weight down to your forehead before pressing it back up to the starting position.
Incline Smith Machine Skull Crusher
The Smith machine is a great option for skull crushers as it offers a consistent resistance throughout the entire range of motion.
To set up, simply set the bar at shoulder height on an incline bench and then lie back on the bench. From here, use a narrow grip and slowly lower the weight down to your forehead before pressing it back up to the starting position.
The main advantage of using the Smith machine is that it is the safest way to perform the movement. You can use the safety stops to stop the bar from crashing on your head which means that you can take each set to absolute failure without a spotter.
The downside to using a Smith machine is that the range of motion is very limited. The bar can only go straight up or down on the rails making it more of a close grip press than a skull crusher.
No matter which variation you choose, be sure to keep your form in check. This exercise puts your elbows in a vulnerable position, so it is important to use a weight that you can control and to avoid swinging the weight or using momentum.
If you do these things, then incline skull crushers can be a great exercise for building bigger, stronger triceps. Give them a try and see for yourself!
It's important to keep your form in check when doing incline skull crushers. This exercise puts your elbows in a vulnerable position, so it is important to use a weight that you can control and to avoid swinging the
Alternatives ways to build the triceps
There are many different ways t isolate and target the tricep muscles in your workout. Some of the best are:
The close grip bench press is a great exercise for targeting the triceps. To do this exercise, set up a bench press with a narrow grip and then lower the bar down to your chest. From here, press the bar back up to the starting position.
To do tricep pushdowns, set up a cable machine with a rope attachment. From here, stand with your feet shoulder-width apart and hold the rope behind you with your palms facing down. From here, press the rope down until your arms are fully extended before returning to the starting position.
Dips are another great exercise for targeting the triceps. To do this exercise, set up a dip station and then grip the bars with your palms facing down. From here, lower your body down until your elbows are at a 90-degree angle before pressing back up to the starting position.
The overhead tricep extension is a great exercise for targeting the triceps. To do this exercise, hold a dumbbell overhead with your palms facing down. From here, lower the weight behind your head before pressing it back up to the starting position.
These are just a few of the many different exercises that you can do to target the triceps. Be sure to mix things up and try different exercises to keep your workouts interesting and prevent boredom.
Skull crushers are a great exercise for building bigger, stronger triceps. Give them a try and see for yourself! Remember to keep your form in check and use a weight that you can control. If you do these things, then incline skull crushers can be a great exercise for building bigger, stronger triceps. Give them a try and see for yourself!
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