Smith Machine Incline Tricep Extension
Description
The Smith machine incline tricep extension is a skull crusher variation performed on an incline bench under a Smith machine. The incline position shifts more emphasis to the long head of the tricep, while the Smith guides the bar path for safety during heavy loads. It is one of the safest ways to perform heavy skull crushers.
Muscle Group
Equipment Required
Smith Machine Incline Tricep Extension Instructions
- Set an incline bench at 30 to 45 degrees inside a Smith machine. Position it so the bar travels over your forehead when lying down.
- Lie back on the incline bench. Grip the bar with hands shoulder-width apart, overhand grip.
- Unrack the bar with arms fully extended above your chest.
- Bend at the elbows to lower the bar toward your forehead. Keep your upper arms still.
- Lower until the bar is just above or behind your forehead.
- Extend your arms to press the bar back up to lockout.
- Squeeze your triceps at the top.
- Use the Smith safety stops as a safety measure.
Smith Machine Incline Tricep Extension Form & Visual
Smith Machine Incline Tricep Extension Benefits
- Emphasizes the long head of the tricep
- Smith bar guides the path for safety
- Allows heavier loading than free-weight skull crushers
- Incline position targets different angle than flat
- Safety catches reduce injury risk
- Builds tricep size and strength
Smith Machine Incline Tricep Extension Muscles Worked
- Triceps brachii (especially long head)
- Anconeus
Smith Machine Incline Tricep Extension Variations & Alternatives
- Dumbbell Lying Tricep Extension
- Barbell Lying Extension
- Smith Close-Grip Bench Press
- Flat Smith Skull Crusher
- Decline Smith Skull Crusher
