Arms
The main muscle group listed for this exercise.
Exercise guide
Decline Close-Grip Bench To Skull Crusher
Decline Close-Grip Bench To Skull Crusher is an intermediate-level arm exercise performed with a barbell.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Arms
No secondary muscle group is listed for this variation.
Strength
Movement pattern: elbow extension. This is an isolation exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Decline Close-Grip Bench To Skull Crusher
- 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.
Related workouts
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Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Decline Close-Grip Bench To Skull Crusher.
What muscles does Decline Close-Grip Bench To Skull Crusher work?
Decline Close-Grip Bench To Skull Crusher primarily trains the arms.
Is Decline Close-Grip Bench To Skull Crusher beginner-friendly?
It is listed as intermediate.
What equipment do I need for Decline Close-Grip Bench To Skull Crusher?
This variation uses a barbell.
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