Decline 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 EZ 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.
- 3As 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.
- 4Lift the bar back to the starting position by contracting the triceps and exhaling.
- 5Repeat 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 | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Decline Skull Crusher
The decline skull crusher changes the classic EZ-bar angle to a decline position, increasing tension on the long head of the triceps, often less worked in standard pressing movements. Lying head-down, you lower the bar toward the forehead before extending the arms, an advanced exercise that requires solid technical mastery and ideally a spotter to unrack the bar.
check_circleBenefits
- check_circleIncreases tension on the long head of the triceps
- check_circleGreater stretch than the flat-bench version
- check_circleGood advanced exercise for breaking a development plateau
lightbulbExecution tips
- lightbulbHave a spotter help you unrack the bar
- lightbulbKeep the elbows fixed and pointed toward the ceiling
- lightbulbUse a moderate load; the decline position is unusual
warningCommon mistakes
- warningElbows flaring out during the descent
- warningUnracking the bar without help in the decline position
- warningToo much load that compromises control
helpFrequently asked questions
Why choose the decline version over the classic skull crusher?expand_more
The decline angle increases stretch and tension on the long head of the triceps, often a weak point.
Is this exercise suitable for beginners?expand_more
No, it's better to master the flat-bench skull crusher first before attempting this advanced variant.
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