Exercise guide
Decline Close-Grip Bench To Skull Crusher
The Decline Close-Grip Bench to Skull Crusher combines two triceps-focused movements in one repetition. The bar first lowers to the lower chest for a close-grip press and then travels toward the forehead through an elbow extension. The chest and shoulders assist during the pressing portion.
Training context
Muscles worked by the combination
The triceps contribute strongly to both parts of the exercise. The chest and shoulders are more involved during the close-grip press, while the skull-crusher portion keeps the upper arms nearly stationary.
This is a complex barbell sequence performed on a decline bench. A spotter and secure leg supports are important because changing between the two movements increases the chance of losing the bar path.
Technique overview
Separate the press from the extension
Secure the bench position and lower the bar to the lower chest for the close-grip press. After pressing to arm's length, keep the upper arms steady and bend the elbows to bring the bar toward the forehead. Extend the elbows to return. Use a controlled load and do not allow the two phases to blend into an uncontrolled path.
Treat this as an overview and use a range, pace, and setup you can control.