Overview
The decline close-grip bench to skull crusher is a hybrid triceps exercise that combines two powerful movements into one. It merges the decline close-grip bench press, which emphasizes triceps and chest engagement, with the skull crusher, which isolates the triceps for maximum muscle activation.
How to Perform
Note: Perform the exercise according to the instructions, as the pressing portion is not depicted in the image.
Step 1: Set Up the Equipment
Adjust a decline bench to a moderate angle (around 15 to 30 degrees).
Secure your feet under the support pads for stability.
Choose an appropriate weight using an EZ curl bar or barbell.
Step 2: Starting Position
Lie back on the decline bench while holding the barbell with a close-grip (shoulder-width or slightly narrower).
Extend your arms fully, keeping the bar directly above your shoulders.
Engage your core and keep your elbows tucked to maintain control.
Step 3: Perform the Close-Grip Bench Press
Lower the bar slowly to your lower chest while keeping your elbows close to your body.
Press the bar back up to the starting position, focusing on triceps engagement.
Step 4: Transition into the Skull Crusher
Once at the top position of the press, shift into the skull crusher by bending your elbows and lowering the bar toward your forehead.
Keep your elbows stationary and avoid flaring them out.
Extend your arms back to the starting position and repeat the movement.
Step 5: Maintain Control and Repeat
Perform 8 to 12 reps per set, ensuring controlled movements.
Focus on triceps activation throughout the exercise.
Common Mistakes to Avoid
Using too much weight, leading to poor form and elbow strain.
Flaring the elbows, which shifts focus away from the triceps.
Rushing through reps, reducing time under tension and effectiveness.
Failing to maintain a stable grip, which can lead to injury.
Arching the lower back, which reduces core engagement and stability.
Benefits of the Decline Close-Grip Bench to Skull Crusher
1. Maximizes Triceps Activation
The combination of pressing and isolation ensures that the entire triceps muscle is fully engaged, leading to greater muscle growth.
2. Builds Upper Body Strength
This exercise helps increase pressing power, benefiting bench press performance and other compound lifts.
3. Enhances Muscle Definition
By targeting the long head of the triceps, this movement improves arm size, definition, and overall aesthetics.
4. Improves Lockout Strength
The pressing and extending motion enhances elbow lockout strength, useful for bench press, dips, and push-ups.
5. Reduces Shoulder Strain
The decline angle minimizes shoulder stress, making this a safer alternative for individuals with shoulder discomfort.
Muscles Worked
