Decline Close-Grip Bench To Skull Crusher

A hybrid movement combining a close-grip press and skull crusher on a decline bench, emphasizing triceps development.

Instructions

1. Secure your legs at the decline bench and slowly lay down.
2. Using a close grip (slightly less than shoulder width), lift the bar from the rack with arms locked perpendicular to the floor. Have a spotter assist.
3. Lower the bar down to your lower chest as you breathe in, keeping your elbows in.
4. From the bottom position, press the bar back up using your triceps as you exhale.
5. At the top, transition into a skull crusher movement by bending your elbows.
6. Lower the bar toward your forehead by flexing your elbows, moving in a semicircular arc.
7. Extend your elbows back to the starting position by contracting your triceps.
8. Repeat the movement, cycling between the bench press and skull crusher phases.

Tips

• The combination of pressing and overhead extension maximizes triceps engagement.
• Keep your elbows tucked in throughout to focus on the triceps rather than chest.
• Use moderate weight initially to master the transition between movements.
• This is an advanced compound movement; excellent for triceps hypertrophy.