The barbell decline close grip to skull press is a compound exercise targeting the tricep, performed on a decline bench with a close grip on the barbell. It combines elements of a close grip press and a skull crusher, challenging both tricep strength and stability.
Also Works
ChestShoulders
How to Perform
1
Lie on a decline bench with your head lower than your feet and hold a barbell with a close grip.
2
Lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
3
Pause for a moment, then extend your arms to press the barbell back up to the starting position.
4
Repeat for the desired number of repetitions.
Pro Tips
•Lower the bar to your forehead or just behind it, keeping your upper arms angled slightly back to maintain constant tricep tension.
•Use a decline angle of 15-20 degrees to increase the stretch on the long head of the triceps at the bottom of each rep.
•Keep your wrists straight and elbows shoulder-width apart throughout the entire movement.
Common Mistakes
•Flaring the elbows wide, which shifts the load to the chest and shoulders and increases elbow joint stress.
•Lowering the bar to the nose or chin instead of the forehead, which shortens the range of motion.
•Using too much weight and losing control of the bar near the face, which is dangerous on a decline angle.
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