Arms / Advanced / Compound (multi-joint)

Decline Close-Grip Bench Press to Skull Crusher

A barbell combination on a decline bench pairing a close-grip press with a lying triceps extension to overload the triceps.

At a glance

Primary

Triceps

Secondary

Chest, Front delts

Equipment

Barbell, Bench

Movement pattern

Elbow extension, Horizontal push

Level

Advanced

Type

Arms, Compound (multi-joint)

Loads the elbow. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on a decline bench and hold a barbell over your chest with a close grip, hands about 20-30 cm apart.
2. Lower the bar to your lower chest with elbows tucked, then press it back up.
3. At the top, keep the upper arms still and bend the elbows to lower the bar toward your forehead.
4. Extend the elbows to return the bar over your chest and repeat the sequence.

Tips

• Keep elbows pointing forward during the skull crusher.
• Use a spotter or a light load.

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