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Decline Close-Grip Bench To Skull Crusher

Exercise Data

Type: Strength
Main Muscle Worked: Triceps
Other Muscles: Chest, Shoulders
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Push
Your Rating: 


8.9

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Excellent

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Decline Close-Grip Bench To Skull Crusher Images

Decline Close-Grip Bench To Skull Crusher
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Decline Close-Grip Bench To Skull Crusher
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Decline Close-Grip Bench To Skull Crusher
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Decline Close-Grip Bench To Skull Crusher
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Decline Close-Grip Bench To Skull Crusher Guide

Main Muscle: Triceps

  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.

Variations: You can use an e-z bar or dumbbells to perform this movement. You can also perform it on a flat bench as well.



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Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
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of people found this tip helpful

Tip: Decline Close-Grip Bench To Skull Crusher

Exercise Rating
9/10

Aug 31, 2013 2:01 AM: I like with EZ bar stay strict with moderate weight and get great pump



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of people found this review helpful

Review: Decline Close-Grip Bench To Skull Crusher

Exercise Rating
10/10

Mar 12, 2012 9:16 AM: NC



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of people found this review helpful

Review: Decline Close-Grip Bench To Skull Crusher

Exercise Rating
5/10

Nov 23, 2011 1:02 PM: a long set and unfortunately felt disappointed from the result. Felt like I got more of chest workout than triceps. Going to stick with straight skull crushers from now on.



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of people found this review helpful

Review: Decline Close-Grip Bench To Skull Crusher

Exercise Rating
10/10

Aug 9, 2011 7:32 AM: This is a great lift to really blast your triceps. Slowed and controlled movements really bring a good swell to the triceps.



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of people found this review helpful

Review: Decline Close-Grip Bench To Skull Crusher

Exercise Rating
10/10

Feb 27, 2011 11:48 PM: this really has blasted my triceps.



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of people found this review helpful

Review: Decline Close-Grip Bench To Skull Crusher

Exercise Rating
10/10

Dec 15, 2010 7:44 PM: Just the exercise to compliment the other tricep exercises, hits the tri's just enough of a difference.



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of people found this tip helpful

Tip: Decline Close-Grip Bench To Skull Crusher

Exercise Rating
10/10

Mar 21, 2010 3:06 PM: Nothing, repeat, nothing is better for building triceps. The Only down side is, Be, Careful. This can turn into a dangerous workout as weight goes up and rep goes down. Keep a spotter and use a barbell, not some dumbbells. Remember high weight, low rep. If you have the time to shove this workout into...+See More



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of people found this review helpful

Review: Decline Close-Grip Bench To Skull Crusher

Exercise Rating
10/10

Mar 3, 2010 5:45 PM: Alright first review. It'll be good! No it'll be great!
Bodybuilding.com doesnt have vid of just a good ol' skullcrucher. So dont do it on a decline for starters. If you go heavy on it to challenge youself, you will do a backflip. Literally, I know. W/O a spotter it is very dangerous. I went...+See More



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