Decline Close-Grip Bench To Skull Crusher

Decline Close-Grip Bench To Skull Crusher is a intermediate-level compound in the strength category that primarily works the triceps. It also recruits the chest and shoulders. It is performed with barbell.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.