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Decline Close-Grip Bench To Skull Crusher

Performed with a close (narrow) grip to shift emphasis, this variation primarily targets your Triceps, with support from Chest, Shoulders. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Triceps Secondary muscles: Chest, Shoulders

How to perform Decline Close-Grip Bench To Skull Crusher

  1. Step 1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
  2. Step 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. Step 3. Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
  4. Step 4. Using the triceps to push the bar back up, press it back to the starting position as you exhale.
  5. Step 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. Step 6. Lift the bar back to the starting position by contracting the triceps and exhaling.
  7. Step 7. Repeat steps 3-6 until the recommended amount of repetitions is performed.

Frequently asked questions

Which specific muscles does this exercise target?

The decline close-grip bench to skull crusher primarily targets all three heads of the triceps. The decline angle increases the range of motion and tension on the long head compared to flat variations.

How should I position my hands on the barbell?

Place your hands roughly shoulder-width apart or slightly narrower. Avoid an excessively narrow grip, as this can place unnecessary strain on the wrists without providing additional triceps activation.

What is a common mistake to avoid during the movement?

Allowing the elbows to flare outward reduces triceps isolation and increases shoulder stress. Keep the elbows tucked and pointing toward your feet throughout both the pressing and extension phases.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions to balance mechanical tension and metabolic stress. Use a controlled tempo, especially during the lowering phase of the skull crusher portion.

What is a suitable alternative for beginners?

Beginners can start with flat bench triceps extensions or close-grip presses to build foundational strength. Using an EZ-bar instead of a straight barbell can also reduce strain on the wrists and elbows.

Sample sets & reps for Decline Close-Grip Bench To Skull Crusher

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Body-Up — bodyweight
  • Body Tricep Press — bodyweight
  • Cable Incline Triceps Extension — cable

See all Triceps exercises →

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