Decline Close-Grip Skull Crusher

Body region

• Arms

Equipment

• Barbell or EZ Bar
• Adjustable Bench

Technique

1. Set a bench to a slight decline and lock your legs under the pads.
2. Hold the bar overhand with hands closer than shoulder width and press it up over your shoulders.
3. Bend only at the elbows and lower the bar toward your forehead.
4. Stop when your forearms are about parallel to the floor, then straighten your arms to press it back up.
5. After the last rep, set the bar down or hand it to a spotter before you sit up.

Cues

• Keep the upper arms still and pointing up.
• Keep the elbows tucked in line with the hands.
• Lower slowly and keep full control of the bar near your face.

Common mistakes

• Letting the elbows flare wide.
• Gripping so narrow that the wrists bend back.
• Moving the upper arms so it turns into a press.

Variations

• Close-Grip Barbell Skull Crusher
• Decline Barbell Triceps Extension
• 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