Decline Close-Grip Bench To Skull Crusher

An intermediate strength exercise for the triceps, chest and shoulders, done with a barbell and a bench or box.

Movement guide

Decline Close-Grip Bench To Skull Crusher

Demand · source-assignedMedium (unreviewed)

Equipment requiredA barbell + A bench or box

Muscle focusTriceps · Chest · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Band skull crusher demonstrated on the 3D figure

3D demoBand skull crusherBeginner · A band + A bench or box + An anchor point

Similar move, beginner grade.

This move

Decline Close-Grip Bench To Skull Crusher demonstrated on the 3D figure

3D demoDecline Close-Grip Bench To Skull CrusherIntermediate · A barbell + A bench or box

Intermediate grade (source-assigned).

Harder option

Bench press with chains demonstrated on the 3D figure

3D demoBench press with chainsAdvanced · A barbell + A bench or box + Other / check instructions

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Triceps. Also: Chest, Shoulders.

Equipment

A barbell + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Dumbbell skull crusher (lying triceps extension) demonstrated on the 3D figure

3D demoDumbbell skull crusher (lying triceps extension)Intermediate · A dumbbell + A bench or box

EZ-bar skull crusher demonstrated on the 3D figure

3D demoEZ-bar skull crusherIntermediate · EZ curl bar + A bench or box

Barbell bench press demonstrated on the 3D figure

3D demoBarbell bench pressIntermediate · A barbell + A bench or box

Barbell floor press demonstrated on the 3D figure

3D demoBarbell floor pressIntermediate · A barbell

Chest press machine demonstrated on the 3D figure

3D demoChest press machineBeginner · Strength machine

Close-grip barbell bench press demonstrated on the 3D figure

3D demoClose-grip barbell bench pressIntermediate · A barbell + A bench or box

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Questions people ask

What muscles does the Decline Close-Grip Bench To Skull Crusher work?

Mainly the triceps, with help from the chest and shoulders.

What equipment do I need for the Decline Close-Grip Bench To Skull Crusher?

A barbell + A bench or box.

Is the Decline Close-Grip Bench To Skull Crusher good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Band skull crusher.

What is an easier alternative to the Decline Close-Grip Bench To Skull Crusher?

Try the Band skull crusher. It works similar muscles at a lower grade.

How do I make the Decline Close-Grip Bench To Skull Crusher harder?

Progress to the Bench press with chains, or add load, range or slower lowering once your form is solid.