{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Incline Skull Crusher",
      "kind": "common"
    },
    {
      "text": "Incline Dumbbell Skull Crusher",
      "kind": "common"
    },
    {
      "text": "Incline DB Skull Crush",
      "kind": "abbreviation"
    },
    {
      "text": "Incline DB Triceps Extension",
      "kind": "abbreviation"
    },
    {
      "text": "Incline Skull Crush",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "triceps-long-head",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-lateral-head",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-medial-head",
        "role": "prime-mover"
      },
      {
        "muscle": "anconeus",
        "role": "synergist"
      },
      {
        "muscle": "rotator-cuff",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-elbow-extension"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ],
      [
        "adjustable-bench"
      ]
    ]
  },
  "external_ids": {
    "wger": "911"
  },
  "id": "oec:incline-dumbbell-triceps-extension",
  "instructions": {
    "setup": [
      "Set an adjustable bench to an incline of approximately 30 to 45 degrees.",
      "Sit back firmly against the pad with feet flat on the floor.",
      "Raise a pair of dumbbells overhead with a neutral grip (palms facing each other), extending your arms so the upper arms are angled slightly back past perpendicular to your torso."
    ],
    "steps": [
      "Keep your upper arms stationary and bend your elbows to lower the dumbbells in a controlled arc behind your head.",
      "Lower until your elbows reach approximately 90 degrees or you feel a deep stretch in your triceps.",
      "Extend your elbows smoothly by contracting your triceps to return the dumbbells to the starting position without locking out aggressively."
    ],
    "breathing": "Inhale as you lower the weights behind your head and exhale as you extend your elbows to return to the top.",
    "cues": [
      "Keep your elbows pointed forward, not flared wide.",
      "Pin your upper arms in place; move only the forearms.",
      "Control the descent for a full triceps stretch."
    ],
    "common_faults": [
      {
        "fault": "Flaring the elbows outward excessively.",
        "correction": "Keep elbows aligned roughly shoulder-width apart to keep tension on the triceps and reduce stress on the shoulder joint."
      },
      {
        "fault": "Swinging the upper arms forward and back to gain momentum.",
        "correction": "Lock the shoulders into a stable angle and isolate movement strictly to the elbow joint."
      }
    ],
    "safety": {
      "precautions": [
        "Use a manageable load to avoid accidental contact with the head or overstraining the elbow tendons."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Incline Dumbbell Triceps Extension",
  "previous_ids": [
    "oec:incline-skull-crush"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Incline Skull Crush",
        "url": "https://wger.de/en/exercise/911/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "novadani"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-lying-triceps-extension"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-lying-triceps-extension"
    },
    {
      "type": "substitute-for",
      "target": "oec:seated-dumbbell-overhead-triceps-extension"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-overhead-triceps-extension"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "shoulder"
    },
    "incline_degrees": 45,
    "load_position": "overhead",
    "position": "seated",
    "range": "full"
  },
  "status": "active",
  "summary": "An isolation exercise performed on an incline bench that targets the triceps brachii with an emphasized stretch on the long head."
}