Decline Close-Grip Bench To Skull Crusher
Primary musclesTriceps
EquipmentBarbell، Full Gym
Level—
Suggested3 × 8–12
Overview
Decline Close-Grip Bench To Skull Crusher is a compound triceps movement that links two effective lifts in one sequence. It combines the decline close-grip bench press, which targets the triceps and chest, with the skull crusher, which focuses on the triceps for strong muscle activation.
How to do it
- 1
Set Up the Equipment
- Set the decline bench to a moderate angle of about 15 to 30 degrees.
- Lock your feet under the support pads so you stay stable.
- Select a suitable load with an EZ curl bar or barbell.
- 2
Starting Position
- Lie on the decline bench and hold the barbell with a close grip, about shoulder-width or a little narrower.
- Straighten your arms so the bar sits directly over your shoulders.
- Tighten your core and keep your elbows tucked to stay in control.
- 3
Perform the Close-Grip Bench Press
- Lower the bar in a slow, controlled path to your lower chest, keeping your elbows close to your sides.
- Drive the bar back to the start position and emphasize triceps effort.
- 4
Transition into the Skull Crusher
- At the top of the press, move into the skull crusher by bending your elbows and bringing the bar toward your forehead.
- Hold your elbows still and do not let them flare outward.
- Straighten your arms to return to the start position, then continue the rep sequence.
- 5
Maintain Control and Repeat
- Complete 8 to 12 reps per set with controlled execution.
- Keep your attention on triceps activation for the entire exercise.
Form tips & common mistakes
Use a close grip to maximize triceps engagement.
Keep your elbows tucked and do not let them flare outward too much.
Move with control instead of using momentum.
Avoid lowering the bar too far during the skull crusher phase so you do not place unnecessary strain on the elbows.
Press your back into the bench and brace your core for stability.
Muscles worked
Target
Triceps Brachii، Secondary - Pectoralis Major، Secondary - Deltoid، Anterior
