Barbell Decline Close Grip To Skull Press
Barbell Decline Close Grip To Skull Press Exercise Description
The barbell decline close-grip to skull press is a hybrid movement that combines a close-grip decline press with a controlled barbell triceps extension (“skull crusher”) in one continuous rep. The decline position reduces shoulder flexion demands and places a strong emphasis on the triceps brachii while the chest and anterior deltoids assist. The close grip keeps the elbows tucked and forearms vertical, improving leverage for elbow extension. During each repetition you lower as in a close‑grip decline press, then pivot to an elbow‑only arc toward the forehead before reversing the path to finish with a press. The goal is smooth control, consistent upper‑arm angle, and a neutral spine with stable scapulae throughout.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Long Head
- Assisting Muscles: Triceps Brachii - Medial Head
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Barbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Inner Tricep, Outer Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Barbell Decline Close Grip To Skull Press Exercise
‘- Set a decline bench and secure your legs under the pads. Lie back with eyes under the bar.
– Grip the bar just inside shoulder‑width; wrists straight so knuckles face the ceiling.
– Pull shoulder blades back and down on the bench; ribcage stacked, head and glutes in contact.
– Unrack with straight elbows and center the bar over mid‑chest; forearms vertical.
– Inhale, keep elbows tucked about 30–45° from your torso, and lower the bar toward the lower chest as in a close‑grip press.
– Before touching, pause slightly; then, without moving your upper arms, hinge only at the elbows to bring the bar in an arc toward your forehead/top of head.
– Stop with the bar a few centimeters above the forehead—no contact.
– Reverse the path: extend the elbows to move the bar away from the forehead, then press back along the original bar path to the start over mid‑chest.
– Keep wrists stacked, elbows from flaring, and upper arms steady during the extension segment.
– Exhale as you complete the press. Maintain scapular retraction/depression and a neutral neck throughout.
– Rerack by locking out under control and guiding the bar to the hooks. Use a spotter or safety bars when available.
Barbell Decline Close Grip To Skull Press Tips
‘- Secure your legs under the decline bench pads and position your eyes directly under the bar before unracking.
– Grip the bar just inside shoulder-width and keep your wrists straight so your knuckles face the ceiling.
– Pull your shoulder blades back and down on the bench and keep your head and glutes in contact with the pad.
– Unrack with straight elbows and center the bar over your mid-chest with forearms vertical.
– Keep your elbows tucked about 30–45° from your torso as you lower the bar toward your lower chest like a close‑grip press.
– Pause slightly before the bar touches your chest, then hinge only at the elbows to move the bar in an arc toward your forehead/top of head.
– Stop the bar a few centimeters above your forehead and avoid letting it make contact.
– Keep your upper arms steady and prevent your elbows from flaring during the skull‑crusher portion.
– Reverse the path by extending your elbows to move the bar away from your forehead, then pressing back along the same bar path to finish over mid‑chest.
– Maintain scapular retraction/depression and a neutral neck throughout the movement, exhaling as you complete the press.
– Rerack by locking out the elbows under control and guiding the bar into the hooks; use a spotter or safety bars when available.
Barbell Decline Close Grip To Skull Press Beginner Introduction
The barbell decline close-grip to skull press blends two classic barbell moves into a single flowing pattern on a decline bench. The rep begins as a narrow‑handed press on a downward‑tilted bench and transitions smoothly into a lying triceps extension, then returns along the same general path. Throughout this sequence, the bar travels from above the lower chest area to just above the head and back again, with the barbell held above the body the entire time.
This combo strongly targets the triceps, with help from the chest and front shoulders. The relatively low bench angle eases how much the shoulders have to lift while still allowing solid pressing work. A closer hand placement encourages tucked elbows and more upright forearms, which enhances leverage for straightening the arms. The movement style highlights steady control, a consistent position of the upper arms, and a calm, unmoving ribcage and spine, supported by firmly set shoulder blades against the bench.