Decline Barbell Triceps Extension

Body region

• Arms

Equipment

• Barbell or EZ Bar
• Adjustable Bench

Technique

1. Secure your legs on a decline bench and lie back, taking the bar from a partner or picking it up before you lie down.
2. Hold the bar overhand above your chest with straight arms.
3. Bend only the elbows to lower the bar toward your forehead.
4. Extend the arms to return, keeping the upper arms still.

Cues

• Have a spotter hand you the bar and take it back: getting up from a decline with a bar is awkward.
• Keep the elbows pointing up.

Common mistakes

• Lowering too fast toward the face.
• Letting the elbows drift wide.

Variations

• Close-Grip Barbell Skull Crusher
• Decline Close-Grip Skull Crusher
• Decline EZ-Bar Triceps Extension
• Incline EZ-Bar Triceps Extension
• EZ-Bar Skull Crusher
• Incline Barbell Triceps Extension
• Smith Machine Incline Triceps Extension
• Reverse-Grip Skull Crusher

Alternatives

• Dumbbell Skull Crusher
• Triceps Pushdown
• JM Press