Decline Close-Grip Bench To Skull Crusher
Muscles worked
Instructions
- 1Secure your legs at the end of the decline bench and slowly lay down on the bench.
- 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.
- 3Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
- 4Using the triceps to push the bar back up, press it back to the starting position as you exhale.
- 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.
- 6Lift the bar back to the starting position by contracting the triceps and exhaling.
- 7Repeat steps 3-6 until the recommended amount of repetitions is performed.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Decline Close-Grip Bench To Skull Crusher
This movement combines two exercises into one: a close-grip decline bench press that heavily loads the triceps and lower chest, immediately followed by a skull crusher that isolates the triceps through elbow flexion toward the forehead. The decline angle shifts emphasis compared to a flat bench press, accentuating lower chest work while keeping the triceps under heavy tension throughout the set. It's a demanding hybrid movement requiring solid mastery of both the close-grip press and the skull crusher individually before chaining them together. It's performed in a gym with access to a decline bench and a power rack.
check_circleBenefits
- check_circleCombines a press and a skull crusher for intense triceps work
- check_circleHeavily loads the lower chest via the decline angle
- check_circleBuilds elbow lockout strength
- check_circleTime-efficient combo exercise for the triceps
lightbulbExecution tips
- lightbulbUse a lighter load than a standard decline press
- lightbulbKeep your elbows tucked throughout the whole set
- lightbulbAsk for a spotter when un-racking and re-racking the bar
- lightbulbClearly separate the press phase from the skull crusher phase
warningCommon mistakes
- warningLetting the elbows flare during the skull crusher portion
- warningLoading it like a standard decline press
- warningLowering the bar too fast toward the forehead
- warningSkipping a spotter on the decline bench
helpFrequently asked questions
Do I need to master the skull crusher before this exercise?expand_more
Yes, solid separate skull crusher technique is recommended before chaining it with the decline press.
How much weight should I use compared to a standard decline press?expand_more
Use noticeably less, since the skull crusher isolates the triceps far more.
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