Barbell Decline Close Grip To Skull Press
Also known as: decline skull crusher, close grip decline press, decline ez bar skull crusher
What Barbell Decline Close Grip To Skull Press really gives you is lockout strength and arm thickness, driven by heavy bilateral barbell loading.
How to do Barbell Decline Close Grip To Skull Press
- Lie on a decline bench with your head lower than your feet and hold a barbell with a close grip.
- Lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
- Pause for a moment, then extend your arms to press the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Barbell Decline Close Grip To Skull Press Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Take the smallest plate jump available once the reps are clean.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Reset the bar between reps rather than bouncing.
Common Barbell Decline Close Grip To Skull Press Mistakes
Bouncing the bar to get through the hardest inch
Pause briefly so the muscle, not the rebound, does the work.
Drifting the elbows forward on every rep
Pin the upper arms in place so only the forearm moves.
Easier and Harder Than Barbell Decline Close Grip To Skull Press
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Barbell Decline Close Grip To Skull Press — Frequently Asked Questions
How do you do the Barbell Decline Close Grip To Skull Press?
Lie on a decline bench with your head lower than your feet and hold a barbell with a close grip. Lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary. Pause for a moment, then extend your arms to press the barbell back up to the starting position. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Decline Close Grip To Skull Press work?
The Barbell Decline Close Grip To Skull Press primarily targets the triceps. It is classified as a arms exercise and is performed with a barbell.
How many sets and reps of the Barbell Decline Close Grip To Skull Press should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Keep a rep or two in reserve on the heaviest sets. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Decline Close Grip To Skull Press good for beginners?
Yes. The Barbell Decline Close Grip To Skull Press is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Barbell Decline Close Grip To Skull Press?
Try the Close-grip Push-up, Band Side Triceps Extension or the Cable One Arm Tricep Pushdown. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell Decline Close Grip To Skull Press the same as the decline skull crusher?
Yes. The Barbell Decline Close Grip To Skull Press is also commonly called the decline skull crusher or the close grip decline press. Different gyms and training programs label it differently, but "decline skull crusher" and "close grip decline press" refer to this same movement.
