Incline Smith Machine Skull Crusher
In SetGrip: Smith Machine Skull Crusher (Incline)
- Primary muscleTriceps
- EquipmentSmith Machine
- DifficultyIntermediate
- TypeIsolation · Push
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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A Smith machine locks the bar into one plane, which turns the incline skull crusher into a stricter, more repeatable lift: no wobble to manage and the same bar path every rep. The cost is that the fixed vertical track chooses your elbow angle for you, so set the bench where the bar line matches your natural groove.
How to do the Incline Smith Machine Skull Crusher
- Adjust the seat of the smith machine so that the bar is at shoulder height.
- Sit on the bench with your back against the pad and your feet flat on the ground.
- Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- Extend your arms fully, lifting the bar off the rack and holding it directly above your chest.
- Lower the bar slowly towards your forehead, keeping your elbows close to your head.
- Pause for a moment at the bottom, then push the bar back up 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 smith machine
Frequently asked questions
What muscles does the Incline Smith Machine Skull Crusher work?
The Incline Smith Machine Skull Crusher primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Incline Smith Machine Skull Crusher good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Incline Smith Machine 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 Smith Machine Skull Crusher?
If you cannot do the Incline Smith Machine Skull Crusher, try the Kneeling Bodyweight Triceps Extension, the Incline Dumbbell Skull Crusher or the Incline EZ-Bar 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 Smith Machine 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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- Rope Cable Lying Triceps Extension
- Straight Bar Cable Lying Triceps Extension
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- Cable Overhead 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.