Decline Close-Grip Bench To Skull Crusher

Also called decline close grip skull crusher, decline jm combo and decline triceps combo.

Works

Triceps, plus chest and shoulders

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. Secure your legs at the end of the decline bench and slowly lay down on the bench.

1. 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.
2. Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
3. Using the triceps to push the bar back up, press it back to the starting position as you exhale.
4. 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.
5. Lift the bar back to the starting position by contracting the triceps and exhaling.
6. Repeat steps 3-6 until the recommended amount of repetitions is performed.

Cues

• Close grip, arms locked over the chest.
• Lower to the forehead for the extension.
• Then press close grip from the chest.
• Elbows tucked throughout.

Common mistakes

• Elbows flaring.
• Bouncing off the chest.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow and a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

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