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Decline Close-Grip Bench To Skull Crusher

A intermediate strength exercise for the triceps, done with a barbell.

Decline Close-Grip Bench To Skull Crusher: starting positionDecline Close-Grip Bench To Skull Crusher: finishing position
Main muscles
Triceps
Also works
Chest and Shoulders
Equipment
Barbell
Level
Intermediate
Type
Compound
Movement
Push

How to do the Decline Close-Grip Bench To Skull Crusher

  1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
  2. Using 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.
  3. Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
  4. Using the triceps to push the bar back up, press it back to the starting position as you exhale.
  5. As 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.
  6. Lift the bar back to the starting position by contracting the triceps and exhaling.
  7. Repeat steps 3-6 until the recommended amount of repetitions is performed.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Decline Close-Grip Bench To Skull Crusher

Questions

What muscles does the Decline Close-Grip Bench To Skull Crusher work?

Mainly the triceps, with the chest and shoulders helping.

Is the Decline Close-Grip Bench To Skull Crusher good for beginners?

It's rated intermediate. Beginners can build up to it with Close-Grip Barbell Bench Press first.

What can I do instead of the Decline Close-Grip Bench To Skull Crusher?

Good alternatives that train the triceps: One Arm Floor Press, Reverse Triceps Bench Press, Close-Grip Barbell Bench Press or Incline Barbell Triceps Extension.

How many sets and reps of the Decline Close-Grip Bench To Skull Crusher should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).