Decline Close-Grip Bench To Skull Crusher

Decline Close-Grip Bench To Skull Crusher is a resistance exercise – combined close-grip press and triceps extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Triceps brachii
Secondary muscles: Pectoralis major, Anterior deltoid, Anconeus
Exercise type: Resistance exercise – combined close-grip press and triceps extension

Exercise technique

Decline support
Secure your legs under the pads and lie on the decline bench.
Close grip
Hold the bar slightly narrower than shoulder-width with comfortable wrists.
Press descent
Keep your elbows close to your torso and lower the bar to your lower chest.
Press ascent
Exhale and press the bar above your chest; briefly balance at the top.
Extension descent
Keep your upper arms still, bend your elbows and bring the bar toward the area just behind your forehead with control.
Extension ascent
Use your triceps to extend your elbows and return the bar upward.
Cycle
Repeat the close-grip press followed by the elbow extension, controlling each phase separately.

Key technique points

Perform the two movements as separate phases.
Choose the load for your extension strength.
Do not touch the bar to your forehead.
Keep elbows close during the press.
Maintain leg support on the decline.
Balance at the top of the transition.

Common mistakes

One continuous swing

Do not move straight from the chest press toward your head; balance the bar at the top before beginning the extension.

Heavy press load

Do not use your close-grip bench weight directly for the skull crusher; choose a lighter load suited to the weaker phase.

Forehead contact

Do not gauge extension depth by touching the bar to your head; stop within a controlled range around your head.

Changing the press path

Do not mix phases by lowering to your chin instead of your chest; separate the lower-chest and behind-the-head targets.

Flaring the elbows

Do not widen your arms and carry the extension load with your shoulders; maintain a comfortable, fixed upper-arm width.

Releasing leg support

Do not continue the two-phase set while sliding down; secure the foot pads before the set.

Frequently asked questions