Breathing
Exhale through the effort and inhale during the controlled return. Keep breathing steadily rather than holding your breath unintentionally.
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The Decline Close-Grip Bench To Skull Crusher primarily works the triceps, with the chest and shoulders supporting the movement. It is a strength movement performed with barbell.
1 / 2How to
Movement instructions
Secure your legs at the end of the decline bench and slowly lay down on the bench.
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.
Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
Using the triceps to push the bar back up, press it back to the starting position as you exhale.
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.
Lift the bar back to the starting position by contracting the triceps and exhaling.
Repeat steps 3-6 until the recommended amount of repetitions is performed.
Technique guidance
Exhale through the effort and inhale during the controlled return. Keep breathing steadily rather than holding your breath unintentionally.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same barbell setup, range of motion and recording method when comparing Decline Close-Grip Bench To Skull Crusher sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Triceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
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Different equipment, same muscle
These movements also target the triceps using something else.
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