Barbell Decline Close Grip To Skull Press

Barbell Decline Close Grip To Skull Press

The Barbell Decline Close Grip To Skull Press is a challenging and effective exercise that targets the triceps, shoulders, and chest muscles. It is a compound movement that combines the benefits of both skull crushers and close grip bench presses. This exercise is typically performed on a decline bench with a barbell, allowing for a greater range of motion and increased muscle activation. As the name suggests, the close grip on the barbell places more emphasis on the triceps muscles. This is beneficial for individuals looking to improve triceps strength and size. The decline angle of the bench helps to activate the lower portion of the pectoral muscles, adding an additional element of chest engagement to the exercise. Incorporating the Barbell Decline Close Grip To Skull Press into your workout routine can enhance upper body strength and improve overall muscular development in the targeted areas. It is important to maintain proper form and control throughout the movement to prevent injury and maximize results. As with any exercise, it is recommended to start with lighter weights and gradually increase the load as your strength progresses. Remember to always warm up adequately before attempting any exercise and listen to your body. If you experience any pain or discomfort during the exercise, it is best to stop and consult with a fitness professional.


  • Lie down on a decline bench and position your feet securely under the pads.
  • Grab a barbell with a close grip (hands shoulder-width apart) and place it on your upper thighs.
  • Using your thighs to help raise the bar, lift it up as you maintain a tight grip.
  • Take a deep breath and slowly lower the bar towards your forehead, keeping your elbows tucked in and upper arms stationary.
  • Pause briefly at the bottom of the movement, then exhale and push the bar back up to the starting position, extending your elbows and contracting your triceps.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to target the triceps effectively.
  • Engage your core muscles for stability during the movement.
  • Start with lighter weights and gradually increase the load as you become more comfortable with the exercise.
  • Don't rush the movement; perform each repetition in a slow and controlled manner.
  • Breathe out as you extend your arms and press the barbell up, and breathe in as you lower it down.
  • Prioritize quality over quantity; aim for a moderate number of reps with proper technique rather than rushing through a high number.
  • Ensure that the barbell is securely locked in the declined position before beginning the exercise.
  • Always warm up properly before performing the exercise to reduce the risk of injury.
  • Include stretching exercises for the triceps in your post-workout routine to promote flexibility and recovery.
  • Monitor your progress by tracking the weights used and the number of repetitions performed to gradually increase intensity over time.


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