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.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#22 of 868
7 numbered source steps; the longest instruction list ranks #1.
Instruction text
#84 of 868
A separate character-length placement prevents step count from standing in for explanatory detail.
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 · DEEP · PUSH/COMPOUND
Decline Close-Grip Bench To Skull Crusher opens on force profile: a PUSH compound pattern for triceps on a barbell, force direction is the first filter on this mid-level record.
Among 873 exercises, 7 steps sit in the upper third (≥ 5). Longer step lists usually mean finer setup cues, not a harder movement by themselves.
Decline Close-Grip Bench To Skull Crusher is classified 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 in the strength category. Within the triceps cohort, 9 catalogued movements share the primary target; 4 equipment variations are mapped for Decline Close-Grip Bench To Skull Crusher.
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
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.
Decline Close-Grip Bench To Skull Crusher catalog footprint
Among 71 exercises whose primary muscle is triceps, Decline Close-Grip Bench To Skull Crusher ranks #1 by catalogued variation count (4 listed heres). The upstream file attaches 2 images to this slug. See the step-count ranking for triceps for peer documentation depth.
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.
Decline Close-Grip Bench To Skull Crusher Documentation Depth
Decline Close-Grip Bench To Skull Crusher carries 7-step instructions (1,085 characters of Free Exercise DB text) - enough upstream detail to compare documentation depth inside the triceps cohort, not just the taxonomy badges above. Across 71 catalogued triceps movements, the average instruction record is 744 characters and 4.7 steps; 58 of those (81.7%) clear the same ≥500-character rich bar used here. This page ranks #6 of 71 by instruction-character length (1.46× the cohort average).
The assistant set lists 2 secondary muscles (chest, shoulders). That multi-muscle footprint is part of why a long instruction record matters: sparse Free-Exercise-DB stubs often stop at a one-line cue and never name the assistants, so their pages stay short by construction.
Among the 170 exercises that also use a barbell, average instruction length is 896 characters; 39 of those peers are longer than this record. Equipment-matched peers are the honest comparison when you are choosing a substitute implement for the same pattern.
Other well-documented triceps movements (same ≥500-character bar):
- Tate Press (5 steps, 1,214 chars)
- Lying Close-Grip Barbell Triceps Extension Behind The Head (5 steps, 1,163 chars)
- Pin Presses (6 steps, 1,139 chars)
- Weighted Bench Dip (5 steps, 1,139 chars)
- Dumbbell One-Arm Triceps Extension (6 steps, 1,118 chars)
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 · BARBELL · PUSH/COMPOUND · MID
- Intermediate PUSH/COMPOUND: warm up mobility matching triceps before Decline Close-Grip Bench To Skull Crusher with a barbell.
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Adjust sets, reps, and rest to recovery; 7 upstream steps are a template, not a prescription.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Variations
Alternate versions of this movement with different equipment.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for Decline Close-Grip Bench To Skull Crusher, drawn across all muscles (not the triceps-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps (7 here).
Similar instruction text length
Nearest catalog records by upstream instruction characters (1,085 here).
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.