Incline Dumbbell Triceps Extension

oec:incline-dumbbell-triceps-extension

An isolation exercise performed on an incline bench that targets the triceps brachii with an emphasized stretch on the long head.

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Also called: Incline Skull Crusher, Incline Dumbbell Skull Crusher, Incline DB Skull Crush, Incline DB Triceps Extension, Incline Skull Crush

How to do it

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.

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.

Inhale as you lower the weights behind your head and exhale as you extend your elbows to return to the top.

Flaring the elbows outward excessively.: Keep elbows aligned roughly shoulder-width apart to keep tension on the triceps and reduce stress on the shoulder joint.
Swinging the upper arms forward and back to gain momentum.: Lock the shoulders into a stable angle and isolate movement strictly to the elbow joint.

Use a manageable load to avoid accidental contact with the head or overstraining the elbow tendons.

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