Decline Close-Grip Bench To Skull Crusher

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.

Muscles worked

Role	Muscles
Primary	triceps
Secondary	chest, shoulders
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bench Dips Bodyweight Close-Grip Push-Up off of a Dumbbell Bodyweight Dips - Triceps Version Bodyweight Incline Push-Up Close-Grip Bodyweight Push-Ups - Close Triceps Position Bodyweight Close-Grip Dumbbell Press Dumbbell

Easier than the Decline Close-Grip Bench To Skull Crusher

Same movement pattern, lower entry difficulty — work up from here.

Bench Dips beginner · Bodyweight Close-Grip Barbell Bench Press beginner · Barbell Close-Grip Dumbbell Press beginner · Dumbbell

Harder than the Decline Close-Grip Bench To Skull Crusher

Bench Press with Chains expert · Barbell

Superset the Decline Close-Grip Bench To Skull Crusher with

Opposing biceps work — alternate sets without extra rest.

Drag Curl biceps Lying High Bench Barbell Curl biceps Seated Close-Grip Concentration Barbell Curl biceps Barbell Curl biceps

Common questions

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

The Decline Close-Grip Bench To Skull Crusher primarily works the triceps, with the chest and shoulders as secondary movers. Bench Dips, Close-Grip Barbell Bench Press, and Close-Grip Dumbbell Press train the same muscle, across 9 equipment types.

What equipment do you need for the Decline Close-Grip Bench To Skull Crusher?

A Barbell. Without a barbell, Bench Dips, Close-Grip Push-Up off of a Dumbbell, and Dips - Triceps Version train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

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

It is rated intermediate. Start with Bench Dips, Close-Grip Barbell Bench Press, and Close-Grip Dumbbell Press and work up.

Where should the Decline Close-Grip Bench To Skull Crusher go in a workout?

Early — the Decline Close-Grip Bench To Skull Crusher is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Drag Curl and Lying High Bench Barbell Curl later.

Similar exercises

Bench Dips Bodyweight Close-Grip Barbell Bench Press Barbell Close-Grip Dumbbell Press Dumbbell Close-Grip EZ-Bar Press EZ Curl Bar Close-Grip Push-Up off of a Dumbbell Bodyweight Dip Machine Machine