Incline EZ-Bar Skull Crusher
Also known as: incline skull crusher, ez bar incline skull crusher, incline ez bar triceps extension, ez barbell incline triceps extension, incline lying triceps extension
In SetGrip: EZ-Bar Skull Crusher (Incline)
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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At a 45-degree bench angle, the EZ bar has to travel behind your head rather than to your forehead, which keeps the triceps under stretch and removes the dead spot at lockout that flat skull crushers have. The angled grips keep your wrists semi-neutral, and loading stays a notch below the flat barbell version, so treat it as a stretch-focused second movement.
How to do the Incline EZ-Bar Skull Crusher
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your back against the pad and hold the ez barbell with an overhand grip.
- Extend your arms fully overhead, keeping your elbows close to your head.
- Lower the barbell behind your head by bending your elbows, keeping your upper arms stationary.
- Pause for a moment, then extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Delts — The front delt holds the upper arm in position on overhead extensions and should feel tension but not be lifting.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Without ez bar
Frequently asked questions
What muscles does the Incline EZ-Bar Skull Crusher work?
The Incline EZ-Bar Skull Crusher primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Incline EZ-Bar Skull Crusher good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Incline EZ-Bar Skull Crusher with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Incline EZ-Bar Skull Crusher?
If you cannot do the Incline EZ-Bar Skull Crusher, try the Kneeling Bodyweight Triceps Extension, the Barbell Skull Crusher or the Incline Dumbbell Skull Crusher. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Incline EZ-Bar Skull Crusher, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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More exercises
- All arms exercises
- All triceps exercises
- All ez bar exercises
- EZ Bar triceps exercises
- Barbell Overhead Triceps Extension
- Seated Close Grip Barbell Overhead Triceps Extension
- Reverse Grip Barbell Skull Crusher
- Kneeling Cable Concentration Triceps Extension
- Rope Cable Lying Triceps Extension
- Straight Bar Cable Lying Triceps Extension
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.