Decline Close-Grip Bench To Skull Crusher
An intermediate compound strength exercise that works the triceps, using a barbell.
Starting position
End position
How to Do Decline Close-Grip Bench To Skull Crusher
- Secure your legs at the end of the decline bench and slowly lay down on the bench.
- 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.
- Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
- Using the triceps to push the bar back up, press it back to the starting position as you exhale.
- 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.
- Lift the bar back to the starting position by contracting the triceps and exhaling.
- Repeat steps 3-6 until the recommended amount of repetitions is performed.
Muscles Worked
Alternatives to Decline Close-Grip Bench To Skull Crusher
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Band Skull Crusher
A beginner isolation strength exercise that works the triceps, using a resistance band.
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2
Weighted Bench Dip
An intermediate compound strength exercise that works the triceps.
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3
Bench Press
The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.
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4
Reverse Triceps Bench Press
An intermediate compound strength exercise that works the triceps, using a barbell.
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5
Bench Dips
A beginner compound strength exercise that works the triceps, needing no equipment.
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6
Smith Machine Close-Grip Bench Press
A beginner compound strength exercise that works the triceps, using a machine.
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7
Close-Grip Barbell Bench Press
A beginner compound strength exercise that works the triceps, using a barbell.
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8
Close-Grip Push-Up off of a Dumbbell
An intermediate compound strength exercise that works the triceps, needing no equipment.
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9
Decline Dumbbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using dumbbells.
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10
Lying Dumbbell Tricep Extension
An intermediate isolation strength exercise that works the triceps, using dumbbells.
Frequently Asked Questions
What muscles do decline close-grip bench to skull crusher work?
Decline Close-Grip Bench To Skull Crusher primarily works the triceps. The chest and shoulders assist as secondary muscles.
What equipment do I need for decline close-grip bench to skull crusher?
Decline Close-Grip Bench To Skull Crusher uses barbell.
Decline Close-Grip Bench To Skull Crusher: is it suitable for beginners?
Decline Close-Grip Bench To Skull Crusher is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of decline close-grip bench to skull crusher?
Band Skull Crusher, Weighted Bench Dip, Bench Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my decline close-grip bench to skull crusher reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; decline close-grip bench to skull crusher can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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