Decline Close Grip Bench To Skull Crusher

What is Decline Close-Grip Bench to Skull Crusher? The decline close-grip bench to skull crusher is a compound exercise that targets the triceps, chest, and shoulders. It combines the decline close-grip bench press with skull crushers to maximize triceps activation and overall upper body strength.

Tutorial

1. Start by setting up a decline bench at a slight angle.
2. Lie down on the bench with a close grip on the barbell, hands shoulder-width apart.
3. Unrack the barbell and lower it towards your chest, keeping your elbows close to your body.
4. Press the barbell back up to the starting position.
5. Without locking out your elbows, lower the barbell towards your forehead by bending your elbows.
6. Extend your arms to lift the barbell back up to the starting position.
7. Repeat the movement for the desired number of repetitions.

Common Mistakes

• Using too much weight, which can lead to improper form and potential injury.

• Allowing the elbows to flare out during the close-grip bench press portion. - Failing to control the movement, especially during the skull crusher phase.

• Arching the back excessively or lifting the hips off the bench.

Tips for Better Results

• Focus on proper form and range of motion over heavy weights.

• Engage your core muscles throughout the exercise to maintain stability. - Adjust the bench angle to find the most comfortable and effective position for your body.

• Control the descent of the barbell during the skull crusher portion to maximize muscle engagement.

Muscles Worked

• Triceps (especially the long head) - Chest - Shoulders