At a glance
- Main muscle
- Triceps
- Equipment
- Barbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Intermediate
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Incline bench (about 30°), EZ bar.
- Lower the bar behind your head.
- Don’t let your elbows flare too wide.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
The incline brings your arms further overhead, so the triceps works more at long length than in the regular skull crusher.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Skull Crusher · Barbell · rating A
- EZ-Bar Overhead Extension · Barbell · rating A
- Dumbbell Skull Crusher · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the incline skull crusher.
Let Mitta set the weight.
Mitta plans the incline skull crusher with a weight and rep target for every set, worked out from your last sessions.
Questions about the
incline skull crusher
What muscles does the incline skull crusher work?
The incline skull crusher mainly trains your triceps.
How many reps of the incline skull crusher should I do?
Mitta plans the incline skull crusher at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the incline skull crusher?
Good alternatives that train the same muscle are the skull crusher, EZ-bar overhead extension and dumbbell skull crusher.
Is the incline skull crusher good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the incline skull crusher have rating A?
The incline brings your arms further overhead, so the triceps works more at long length than in the regular skull crusher.