Decline Close-Grip Bench To Skull Crusher
How to do the Decline Close-Grip Bench To Skull Crusher
- 1
Secure your legs at the end of the decline bench and slowly lay down on the bench.
- 2
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.
- 3
Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
- 4
Using the triceps to push the bar back up, press it back to the starting position as you exhale.
- 5
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.
- 6
Lift the bar back to the starting position by contracting the triceps and exhaling.
- 7
Repeat steps 3-6 until the recommended amount of repetitions is performed.
How to program the Decline Close-Grip Bench To Skull Crusher
Sets and reps
As a compound movement, the Decline Close-Grip Bench To Skull Crusher responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Decline Close-Grip Bench To Skull Crusher is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Decline Close-Grip Bench To Skull Crusher work?
The Decline Close-Grip Bench To Skull Crusher primarily targets the Triceps. It also recruits the Chest, Shoulders as supporting muscles.
What equipment do I need for the Decline Close-Grip Bench To Skull Crusher?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Decline Close-Grip Bench To Skull Crusher should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
