Barbell Decline Close Grip To Skull Press
Sculpt powerful triceps with the Barbell Decline Close Grip To Skull Press. This skull crusher variation on a decline bench enhances triceps isolation.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Decline Close Grip To Skull Press
Barbell Reverse Close-grip Bench Press
Upper Arms · Triceps Brachii · Barbell
Barbell Lying Close grip Press
Upper Arms · Barbell
Barbell Reverse Grip Skullcrusher
Upper Arms · Barbell
EZ Barbell Decline Close grip Face Press
Upper Arms · Triceps Brachii · EZ Barbell
Description
A variation of the basic Skull Crushers exercise, performed on a decline bench using a barbell with a close grip.
Save Barbell Decline Close Grip To Skull Press to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Barbell Decline Close Grip To Skull Press
- 01Setup
Lie on a decline bench and secure your feet firmly. Grab a barbell with a close, pronated grip, positioning your hands about 6-8 inches apart.
- 02Setup
Carefully unrack the barbell or have a spotter hand it to you. Extend your arms straight up over your chest, with the barbell positioned directly above your forehead.
- 03
Keeping your elbows tucked in and stationary, slowly lower the barbell by flexing your elbows until it is just above your forehead or slightly behind your head.
- 04
Pause briefly at the bottom of the movement. Powerfully extend your elbows, pushing the barbell back to the starting position using only your triceps.
- 05
Squeeze your triceps at the top, ensuring full elbow extension without locking out your joints. Maintain control of the weight throughout the entire range of motion.
Tips
- Keep your elbows pointing forward and tucked in throughout the movement to maximize triceps activation and minimize unnecessary shoulder strain.
- Avoid using momentum; control both the lowering (eccentric) and lifting (concentric) phases to maintain constant tension on your triceps.
- The close grip helps to emphasize the long head of the triceps; ensure your grip width is comfortable and allows for a full range of motion.
- The decline angle helps to keep constant tension on the triceps, providing a slightly different stimulus compared to a flat or incline bench.
Common mistakes
- Flaring elbows outward reduces triceps engagement and puts stress on the shoulder joints; keep them tucked in and pointing forward.
- Using momentum to swing the weight up with shoulder or back movement reduces triceps work; focus on a slow, controlled eccentric and a powerful, isolated concentric.
- Not fully extending the elbows at the top or not lowering the bar enough reduces muscle activation; aim for a full, controlled range of motion.
In the Ellim app, Barbell Decline Close Grip To Skull Press unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train barbell decline close grip to skull press?
Get Ellim — FreeQuestions
What muscles does Barbell Decline Close Grip To Skull Press work?
Barbell Decline Close Grip To Skull Press primarily targets Triceps Brachii.
Is Barbell Decline Close Grip To Skull Press good for beginners?
Barbell Decline Close Grip To Skull Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Decline Close Grip To Skull Press?
You need Barbell to perform Barbell Decline Close Grip To Skull Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Decline Close Grip To Skull Press?
Keep your elbows pointing forward and tucked in throughout the movement to maximize triceps activation and minimize unnecessary shoulder strain. Avoid using momentum; control both the lowering (eccentric) and lifting (concentric) phases to maintain constant tension on your triceps. The close grip helps to emphasize the long head of the triceps; ensure your grip width is comfortable and allows for a full range of motion. The decline angle helps to keep constant tension on the triceps, providing a slightly different stimulus compared to a flat or incline bench.
What are common mistakes when doing Barbell Decline Close Grip To Skull Press?
Flaring elbows outward reduces triceps engagement and puts stress on the shoulder joints; keep them tucked in and pointing forward. Using momentum to swing the weight up with shoulder or back movement reduces triceps work; focus on a slow, controlled eccentric and a powerful, isolated concentric. Not fully extending the elbows at the top or not lowering the bar enough reduces muscle activation; aim for a full, controlled range of motion.
Related exercises
Barbell One Arm Floor Press
Upper Arms · Triceps Brachii · Barbell
Barbell Lying Triceps Extension
Upper Arms · Triceps Brachii · Barbell
Barbell Lying Close grip Triceps Extension
Upper Arms · Barbell
Barbell Incline Triceps Extension Skull Crusher
Upper Arms · Triceps Brachii · Barbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Barbell Decline Close Grip To Skull Press.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store