Barbell Decline Close Grip To Skull Press

Muscles worked

Setup

1. Secure your legs firmly under the decline bench rollers and lie back so your head is lower than your hips.
2. Grip the barbell with a close, overhand grip, approximately 6-8 inches apart.
3. Unrack the bar and stabilize it directly over your lower chest with your arms fully extended.
4. Retract your shoulder blades into the bench to create a stable pressing platform.

How to do it

1. Inhale and lower the bar toward your forehead by hinging at the elbows while keeping your upper arms relatively stationary.
2. Once the bar is an inch from your forehead, transition the movement by tucking your elbows slightly toward your ribs.
3. Exhale and powerfully press the bar back to the starting position by extending your elbows and engaging your chest.
4. Maintain a controlled 3-0-1-1 tempo: 3 seconds down, no pause at the bottom, 1 second press, and a 1-second squeeze at the top.

Form checklist

• Keep your elbows tucked toward your torso; do not let them flare out to the sides.
• Ensure your wrists remain neutral and do not bend backward under the weight.
• Maintain full contact between your upper back and the bench throughout the set.
• Move the bar in a smooth, fluid arc rather than two distinct, jerky movements.

Pro tips

• Focus on 'squeezing' the triceps at the top of the movement to maximize peak contraction.
• Imagine trying to pull the bar apart with your hands during the descent to increase lateral tricep head engagement.
• Use the decline angle to keep the bar path slightly angled toward your feet to maintain constant tension on the triceps.

Make it harder

• Add a 2-second pause at the forehead (the 'skull crusher' transition point) to eliminate momentum.
• Perform the eccentric phase even slower (4-5 seconds) to increase mechanical tension and metabolic stress.

Frequently asked

What muscles does the barbell decline close grip to skull press work?

The barbell decline close grip to skull press primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the barbell decline close grip to skull press?

The barbell decline close grip to skull press uses barbell.

Is the barbell decline close grip to skull press good for beginners?

The barbell decline close grip to skull press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Incline Close Grip Bench PressIntermediate · triceps