Barbell Decline Close Grip To Skull Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Decline Close Grip To Skull Press is a powerful compound exercise that primarily targets the triceps while also engaging the chest as a secondary muscle group. Performed on a decline bench using a barbell, this movement combines two effective triceps exercises—the close grip bench press and the skull crusher—into one seamless motion. Starting with the bar lowered to the chest, the lifter presses it upward using a narrow grip, then transitions into a skull press by bending the elbows and lowering the bar toward the forehead. This dual-phase action maximizes triceps activation while also recruiting the chest muscles for added strength and stability. It’s an excellent choice for building upper body pushing power and triceps size with minimal equipment.
How to Perform
Begin in Position: Lie back on a decline bench with your feet securely positioned. Grip the barbell with your hands slightly closer than shoulder-width apart and hold it directly above your chest with arms straight and wrists firm.
Lower to Chest: With control, bring the barbell down toward your lower chest, making sure your elbows stay tucked close to your sides to keep the tension on your triceps. Maintain a steady wrist alignment throughout the motion.
Press Upward: Push the barbell straight up, stopping just before your elbows fully lock out. Focus on squeezing your triceps at the top of the movement for maximum activation.
Transition to Skull Press: From the extended position, bend only at the elbows and lower the bar slowly toward your forehead. Keep your upper arms fixed in place and stop when your elbows form a 90-degree angle. This part emphasizes the long head of the triceps.
Return to Start: Extend your arms back to the starting position by pushing the bar away from your forehead, again using your triceps to control the movement. Keep the motion smooth and avoid swinging or using momentum.
Repeat: Perform the desired number of repetitions, maintaining good form and a slow tempo to increase muscle engagement and reduce the risk of injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Set Your Hands Properly: Grasp the barbell with a narrow grip, approximately shoulder-width apart, with your palms facing forward. This hand position helps shift the focus to the triceps. Avoid bringing your hands too close together, as this can create unnecessary pressure on your wrists and limit control.
Maintain Elbow Positioning: As you lower the bar during the skull press portion, keep your elbows directed upward and close to your ribcage. Many lifters mistakenly let their elbows flare outward, which reduces triceps tension and increases the risk of shoulder discomfort.
Control Every Rep: Lower the bar slowly and with precision—don’t let it drop or move too quickly. The bar should come just above the forehead with a pause before pressing back up. Never allow the bar to make contact with your head or bounce off it.
Use a Full Extension: At the top of the movement, straighten your arms completely while keeping a slight bend in the elbows to protect the joints. This ensures the triceps are fully engaged and allows for a proper range of motion.
How Not to Perform
Don’t Use a Grip That’s Too Narrow: Placing your hands too close together can strain your wrists and reduce control. Keep your grip close, but roughly shoulder-width apart to protect your joints and still activate the triceps effectively.
Avoid Flaring the Elbows Out: Letting your elbows drift outward during the movement shifts the load away from your triceps and puts unnecessary stress on your shoulders. Keep your elbows tucked in close to your sides throughout the exercise.
Don’t Rush Through the Movement: Performing the reps too quickly or using momentum reduces time under tension and increases injury risk. Each phase of the lift should be slow and controlled to keep constant pressure on the triceps.
Never Let the Barbell Drop Too Low: During the skull press portion, don’t allow the bar to come too close to your face or hit your forehead. Stop the descent when your elbows reach about a 90-degree angle.
Don’t Lock Out the Elbows Aggressively: Snapping or locking out your elbows at the top of the press can cause joint strain. Instead, stop just short of full lockout to keep tension on the triceps and reduce risk.
Avoid Lifting Too Heavy: Using a weight that’s too heavy can force other muscle groups to take over and break your form. Choose a weight that allows you to perform all reps with clean, controlled technique.
Don’t Arch Your Back Excessively: Stay firmly planted on the decline bench without exaggerating the arch in your back. This keeps the movement stable and focused on the target muscles.
Avoid Inconsistent Breathing: Holding your breath or breathing erratically can increase internal pressure and tire you out faster. Inhale as you lower the bar and exhale as you press it back up.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
