Decline Close-Grip Bench Press to Skull Crusher
A decline-bench combination that alternates a close-grip press with a skull crusher from the same lockout, hitting the triceps with a heavy compound rep and an isolation rep in one set.
Primary muscles
- Triceps
Secondary muscles
- Chest (Pectoralis Major)
- Front Delts
- Sets
- 3
- Reps
- 6–10
- Rest
- 90s
How to perform
Main muscles working (thicker lines)
Starting position
Hook your legs under the pads of a decline bench and lie back, holding a barbell with a slightly narrower than shoulder-width grip locked out over the chest.
Lower the bar to the lower chest with the elbows tucked.
Press back up to lockout.
Keeping the upper arms still, bend the elbows to lower the bar toward the forehead.
Extend the elbows back to lockout; that is one rep.
Breathing: Inhale on each lowering, exhale on each press.
Coaching tips
Elbows in on both halves
Same lockout every time
Control the bar toward the head
Common mistakes
Letting the upper arms drift during the skull crusher
Flaring the elbows on the press
Rushing the transition between the two movements
Safety notes
Have a spotter hand off and take the bar; the bar travels over your face on a decline.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.