How do you do a decline close-grip bench to skull crusher?
An intermediate strength exercise done with a barbell that mainly works the triceps, with help from the chest and shoulders. Secure your legs at the end of the decline bench and slowly lay down on the bench. Start light, keep two clean reps in reserve, and add weight only when every rep looks the same.
Updated
Primary
Triceps
Secondary
Chest, Shoulders
Equipment
Barbell
Level
intermediate
Decline Close-Grip Bench To Skull Crusher demonstration
Decline Close-Grip Bench To Skull Crusher, starting positionDecline Close-Grip Bench To Skull Crusher, finishing position
How to Perform
1Secure your legs at the end of the decline bench and slowly lay down on the bench.
2Using a close grip (a grip that is slightly less than shoulder width), lift the bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
3Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
4Using the triceps to push the bar back up, press it back to the starting position as you exhale.
5As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
6Lift the bar back to the starting position by contracting the triceps and exhaling.
7Repeat steps 3-6 until the recommended amount of repetitions is performed.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
