Quick Answer
Decline Close-Grip Bench Press to Skull Crusher is a intermediate strength exercise that targets your triceps. It uses a barbell. Lie on decline bench, secure legs.
Video Tutorial
How to Perform the Decline Close-Grip Bench Press to Skull Crusher
- 1
Lie on decline bench, secure legs.
- 2
Hold barbell/EZ bar close grip (shoulder-width or less).
- 3
Unrack bar, hold over lower chest, arms extended.
- 4
Perform 1 rep Decline Close-Grip Press: Lower bar to lower chest, elbows tucked. Press back up.
- 5
Immediately transition: Keep upper arms stationary, lower bar towards forehead by bending elbows (Skull Crusher).
- 6
Extend elbows to press bar back up.
- 7
That is one full rep (Press + Extension). Repeat sequence.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Decline Close-Grip Bench Press to Skull Crusher isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Decline Close-Grip Bench Press to Skull Crusher work?
The Decline Close-Grip Bench Press to Skull Crusher primarily works your triceps. Secondary muscles include the chest and shoulders.
What equipment do I need for the Decline Close-Grip Bench Press to Skull Crusher?
The Decline Close-Grip Bench Press to Skull Crusher needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Decline Close-Grip Bench Press to Skull Crusher suitable for beginners?
The Decline Close-Grip Bench Press to Skull Crusher is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Decline Close-Grip Bench Press to Skull Crusher should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Decline Close-Grip Bench Press to Skull Crusher every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.