Decline Close-Grip Bench To Skull Crusher
A intermediate compound movement that trains the triceps with a barbell.
Force Type
Push
compound
Difficulty
Intermediate
compound
Variations
4
equipment swaps
Muscles
3
primary + secondary
The verdict
Decline Close-Grip Bench To Skull Crusher has 7-step instructions, among the most thoroughly documented of the 71 triceps exercises PlainExercise catalogues.
Ranked against the 71 triceps exercises PlainExercise currently catalogues, not the full exercise-science literature.
Decline Close-Grip Bench To Skull Crusher is a intermediate compound movement that trains the Triceps along with chest and shoulders. It requires a barbell. There are 4 known variations and 8 peer exercises that target the same primary muscle.
- 4 equipment variations documented
- 1 of 9 exercises targeting the Triceps
- Level: intermediate
PlainExercise cross-links 4 variations and 8 peer exercises sharing the same primary muscle.
What the Decline Close-Grip Bench To Skull Crusher Data Reveals
Decline Close-Grip Bench To Skull Crusher is classified in the PlainExercise database as a intermediate-level compound movement with a push force profile, primarily training the Triceps with secondary engagement of the chest, shoulders. The canonical form requires a barbell, and the movement falls within the strength category. The parent record is sourced from the public-domain Free Exercise DB and enriched with exercise-science framing unique to PlainExercise, including structured common-mistake patterns derived from the force and mechanic fields above.
Within the same primary-muscle cohort, the Triceps is trained by 9 catalogued movements in total, meaning any practitioner planning a session has at least 8 alternatives that load the same tissue through different joint angles or equipment profiles. PlainExercise has also mapped 4 equipment variations of Decline Close-Grip Bench To Skull Crusher itself, allowing substitution when the canonical setup is unavailable. The documented execution runs 7 discrete steps, each one derived directly from the upstream record and reproduced verbatim rather than paraphrased.
Context matters: this database aggregates exercise science taxonomy (level, mechanic, force, primary/secondary musculature, equipment) but does not and cannot account for individual biomechanics, joint history, recovery status, or training context. The common-mistake and progression framing below is derived programmatically from the classification fields and represents general exercise-science consensus rather than case-specific coaching. This is not medical or personal-training advice. Consult a physician, physical therapist, or certified trainer before starting a new exercise or modifying an existing program, particularly if you have prior injuries, pain, recent surgery, cardiovascular limitations, or are pregnant.
Muscles worked
Exercise profile
| Attribute | Value |
|---|---|
| Difficulty | intermediate |
| Mechanic | compound |
| Force | push |
| Equipment | barbell |
| Category | strength |
| Primary muscle | Triceps |
| Secondary muscles | 2 |
| Variations available | 4 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
Muscles worked
According to the Free Exercise DB classification, Decline Close-Grip Bench To Skull Crusher trains the triceps as the prime mover, with 2 muscles assisting. The source classifies muscles as primary or secondary, it does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Involvement, not measured activation, actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Decline Close-Grip Bench To Skull Crusher does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- Secure your legs at the end of the decline bench and slowly lay down on the bench.
- Using a close grip (a grip that is slightly less than shoulder width), lift the bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
- Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
- Using the triceps to push the bar back up, press it back to the starting position as you exhale.
- As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
- Lift the bar back to the starting position by contracting the triceps and exhaling.
- Repeat steps 3-6 until the recommended amount of repetitions is performed.
Common mistakes
- Rushing through reps, controlled tempo (2-3s down, 1-2s up) is what drives muscle tension on Decline Close-Grip Bench To Skull Crusher, not raw speed.
- Cutting the range of motion short - moving the triceps through its full safe range on Decline Close-Grip Bench To Skull Crusher is what most reliably separates effective reps from wasted ones.
- Treating a compound lift like an isolation movement - Decline Close-Grip Bench To Skull Crusher recruits multiple joints; bracing the core and engaging stabilizers matters as much as the prime movers.
- Flaring elbows excessively on push movements, tucked elbows protect the shoulder joint and transfer more force into the target muscles.
- Breathing out of sync with the lift on Decline Close-Grip Bench To Skull Crusher - brace and inhale during the lowering phase, exhale on the exertion, especially important with a barbell where control matters most.
Who this is for
- People with 6+ months of consistent training who can perform basic compound lifts with good form
- People who want to train the Triceps and secondarily chest, shoulders
- People who have access to a barbell
Who this is NOT for
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once Decline Close-Grip Bench To Skull Crusher feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to expert-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Warm up the involved joints with 2-3 progressively loaded sets before training to a working weight.
- If you have a history of injury in the loaded joints (knees, shoulders, lower back), consult a physical therapist before loading this movement.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Variations
Alternate versions of this movement with different equipment.
Related exercises
Other exercises that target the Triceps.
See all Triceps exercises.
Using the decline close-grip bench to skull crusher
A intermediate compound movement for the triceps - here's how to put it to work.
- Train the triceps 2–3 times a week with 48+ hours between hard sets; pair this with other triceps movements for balanced development. All triceps exercises
- No barbell? 4 documented variations swap the implement without changing the movement pattern. See variations
- As a compound lift, this trains several muscles at once, anchor your session around it before isolation work. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.