Decline Close-Grip EZ bar Skullcrusher 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
EZ Bar
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Decline Close-Grip EZ Bar Skullcrusher is an isolation exercise primarily targeting the triceps, with secondary engagement of the shoulders for stabilization. Performed on a bench set to a 30-degree decline, this movement involves gripping the EZ bar on its innermost grips and extending the arms vertically with palms facing the feet. The exercise emphasizes controlled movement by lowering the bar toward the forehead while keeping the elbows tucked and stationary, then extending the arms without locking the elbows. The decline position increases the range of motion and places consistent tension on the triceps, making it an effective variation for building upper arm strength and size.
How to Perform
Position Yourself on the Bench:
Secure yourself on a bench angled at roughly 30 degrees downward. Make sure your head, back, and hips are stable and aligned along the bench to maintain full control throughout the movement.
Grip the Bar Properly:
Hold the EZ bar using the closest set of grips with both hands. Your palms should be directed toward your lower body once your arms are extended overhead.
Start in the Upright Arm Position:
Lift the bar so that your arms are fully extended above your chest. Keep your wrists straight and your grip firm, but do not let your elbows flare out.
Begin the Eccentric (Lowering) Phase:
Without shifting your elbows or allowing them to move outward, slowly bring the bar down in a controlled arc toward your forehead. Stop when the bar is just slightly above your head—about an inch away.
Complete the Concentric (Lifting) Phase:
With the same controlled pace, press the bar back to the initial position by extending your arms upward. Keep a soft bend at the top—avoid locking out your elbows to maintain continuous tension on the triceps.
Maintain Proper Form:
Throughout the movement, your elbows should stay stationary and close to your sides, and your upper arms should remain perpendicular to the floor. Avoid using momentum or shifting your shoulders to lift the weight.
Breathe Correctly:
Inhale as you lower the bar and exhale while pressing it back up. This will help with stability and muscle engagement.
★ 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
Use a controlled tempo to keep constant tension on the triceps throughout the movement.
Keep your elbows fixed and pointed toward the ceiling to avoid shifting tension to other muscles.
Avoid locking out your elbows at the top to reduce joint stress and keep tension on the triceps.
Choose a moderate weight that allows full range of motion without sacrificing form.
Keep your wrists straight and aligned with your forearms to prevent unnecessary strain.
Engage your core to maintain stability on the decline bench and avoid arching your lower back.
Warm up your elbows and triceps before heavy sets to reduce the risk of injury.
Don’t let the bar drift too far forward or backward; it should move in a straight vertical path.
Use a spotter if lifting heavy, especially due to the bar’s position above the head.
Add variety by adjusting grip width or tempo to target different triceps heads over time.
How Not to Perform
Don’t Let Your Elbows Fling Outward:
Allowing your elbows to flare to the sides shifts the focus away from the triceps and onto the shoulders and chest. Keep them tucked in and pointed toward the ceiling at all times.
Avoid Moving Your Upper Arms:
If your upper arms rock back and forth during the lift, your triceps won't stay fully engaged. Lock your upper arms in a fixed vertical position to isolate the triceps more effectively.
Don’t Use Excessive Weight:
Going too heavy can force you to compensate with momentum or poor form, increasing the risk of elbow or shoulder strain. Choose a weight that allows slow, controlled movement.
Never Let the Bar Drift Away from Your Forehead:
If the bar moves too far forward or back, it puts unnecessary pressure on your shoulders and reduces triceps engagement. The bar should travel in a straight, close arc to your forehead.
Don’t Arch Your Lower Back Off the Bench:
Pushing your lower back up can cause instability and even injury. Keep your back flat and your core slightly engaged to stay stable on the decline bench.
Avoid Locking Out Your Elbows at the Top:
Snapping your elbows straight can irritate your joints and reduces muscle tension. Instead, stop just before lockout to keep tension on the triceps.
Don’t Rush the Movement:
Using speed instead of control reduces muscle activation and increases injury risk. Focus on slow, deliberate reps with full mind-muscle connection.
Avoid Gripping the Bar Too Wide:
A wider grip decreases the emphasis on the triceps and increases strain on the wrists. Use the innermost close-grip handles of the EZ bar for the best triceps focus.
Don’t Forget to Breathe Properly:
Holding your breath can cause internal pressure and tension. Inhale as you lower the bar, and exhale as you extend it.
Never Start Without a Proper Warm-Up:
Jumping into this exercise with cold joints can lead to elbow pain or injury. Warm up your triceps and elbows with lighter isolation work or dynamic stretches first.
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.
