Incline Barbell Triceps Extension
a.k.a. Incline Barbell Skull Crusher
Differentiation: Mechanics
This variation of an Incline Triceps Extension is unique. Here is how: you use an EZ-bar. The EZ-bar bar has a narrow weight distribution. This weight distribution targets the lateral head of your triceps. You also perform this exercise at an incline angle. This angle engages the medial head of your triceps. The EZ bar also places your hands at an angle | that engages the long head of the triceps. This exercise engages each head of your triceps. Engaging these heads increases the growth of your triceps as a whole.
Starting Position
To get into starting position, do this...
1) Locate a movable incline bench.
2) Set the adjustable bench to about 45-degree angle.
3) Obtain an EZ curl type fixed-weight barbell. Alternatively, you can load plates onto an EZ curl bar and add barbell collars to keep the plates from moving.
4) Grasp the bar with your palms facing your thighs.
5) While holding the bar, sit on the bench.
6) Lie back on the incline bench with your back flat against the pad.
7) Rest the EZ Curl Bar on your thighs until you are ready to start the reps.
8) Place your feet flat on the floor, shoulder-width apart.
9) Raise the EZ Curl Bar to chest level.
10) Grasp the innermost grips of the EZ Curl Bar - with your palms facing forward.
11) Extend your arms and the bar straight up over your head, with your palms facing your legs.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Now, while holding the upper arms stationary, inhale as you lower the bar behind your head by bending at the elbow
3) ...until your hands are slightly below the top of your head.
4) Reverse the movement and exhale as you raise the bar up
5) ...until your arms are pointed overhead.
6) This is the ending position.
7) Hold this stretch for a count of one second.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your upper arms stationary and focus on only moving your forearms.
Keep your elbows inward, which will keep the majority of the tension on your triceps and provide you with the most potential benefit.
Keep your upper arms roughly perpendicular to the floor.
Keep your back flat on the bench's pad.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to use weightlifting chalk on your hands.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Weights | EZ-Curl Bar |
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Tip
Feel a deep contraction throughout the motion and at the top of the movement in your triceps.