Decline Close-Grip Bench To Skull Crusher
The Decline Close-Grip Bench To Skull Crusher is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Triceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. The chest and shoulders assist as stabilizers throughout the range of motion.
How to Decline Close-Grip Bench To Skull Crusher
- 1
Secure your legs at the end of the decline bench and slowly lay down on the bench.
- 2
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.
- 3
Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
- 4
Using the triceps to push the bar back up, press it back to the starting position as you exhale.
- 5
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.
- 6
Lift the bar back to the starting position by contracting the triceps and exhaling.
- 7
Repeat steps 3-6 until the recommended amount of repetitions is performed.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Decline Close-Grip Bench To Skull Crusher work?
The Decline Close-Grip Bench To Skull Crusher primarily works the Triceps. Secondary muscles include the Chest, Shoulders, which assist during the movement.
Is the Decline Close-Grip Bench To Skull Crusher good for beginners?
The Decline Close-Grip Bench To Skull Crusher is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Decline Close-Grip Bench To Skull Crusher?
You need barbell to perform the Decline Close-Grip Bench To Skull Crusher. Most commercial gyms will have this available.
Track Your Progress
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