Decline Close-Grip Bench To Skull Crusher
This exercise starts as a close-grip bench press on a decline bench, then finishes each rep with a skull-crusher-style elbow extension instead of a straight lockout. It's a hybrid movement that keeps the triceps under load through two different joint actions in a single rep, with the chest and shoulders assisting mainly during the pressing phase. It suits lifters who already handle close-grip bench press and standard skull crushers comfortably and want a more demanding triceps finisher.
Why it works
A close-grip bench press already emphasizes the triceps more than a standard-width press, since the narrower hand position shifts work away from the chest. Adding a skull-crusher-style extension at the top asks the triceps to also control pure elbow extension, the same joint action a skull crusher isolates, instead of letting the shoulders take over once the bar clears the chest. Combining both actions in one rep is why this movement asks more of the triceps than either exercise does on its own.
Set up
- Set a barbell on a decline bench with a moderate weight, lighter than your usual close-grip bench press.
- Lie back and grip the bar just inside shoulder width.
- Secure your feet under the leg pads if the bench has them.
- Unrack the bar with a spotter present if possible, since this is a technical movement to bail out of.
How to do it
- Lower the bar to your lower chest with your elbows tucked close to your body, like a close-grip bench press.
- Press the bar about two-thirds of the way up, stopping before full elbow extension.
- From that point, extend your elbows the rest of the way by bending your wrists back slightly and finishing the movement like a skull crusher, bringing the bar toward your forehead path before locking out.
- Lock out fully at the top with control.
- Reverse the sequence to lower: bend the elbows first in a skull-crusher pattern, then transition into the wider press-down path back to your chest.
- Repeat for the set, keeping both phases distinct rather than blurring them into one motion.
Form cues
- Keep your elbows tucked close through the pressing phase.
- Let the transition happen at the same point in the range every rep for consistency.
- Control the bar path near your face during the skull-crusher phase, this is not a movement to rush.
- Keep your wrists stacked over your forearms instead of letting them bend backward under load.
Breathing: Inhale as you lower the bar to your chest, then exhale gradually through the press and extension phases as you lock out.
Common mistakes
Using a weight that's appropriate for a normal close-grip bench but too heavy for the extension phase.
Fix: Load based on what your triceps can control through the skull-crusher portion, not just what your chest and shoulders can press.
Letting the elbows flare out during the pressing phase.
Fix: Keep the elbows tucked close to your torso, similar to a standard close-grip bench press.
Rushing the extension phase near your face.
Fix: Slow down through that portion specifically, since losing control there is riskier than losing control mid-press.
How to program it
- As a demanding, technical triceps compound movement, once a week is enough, placed on a pressing or arm day after any heavier chest work is done.
- Three sets of 6 to 8 reps with a controlled tempo is a reasonable range, since the technical demand makes higher-rep sets harder to execute safely.
- Master the close-grip bench press and standard skull crushers separately before combining them in this movement.
Safety notes
- Use a spotter, especially as the weight increases, since the bar path near your face during the extension phase leaves little room for error.
- Start with a light weight to learn the transition point between the press and the extension before adding load.
Exercise profile
- Force
- Push
- Mechanics
- Compound
- Category
- Strength
Frequently asked questions
How many sets and reps for decline close-grip bench to skull crusher?
Three sets of 6 to 8 reps with a controlled tempo is a reasonable range, done about once a week on a pressing or arm day.
Is this exercise safe for beginners?
It's better suited to lifters who already handle close-grip bench press and skull crushers comfortably on their own, since combining both actions adds a technical demand beginners haven't built yet.
What can I do instead if I don't have a decline bench?
The same press-to-extension sequence works on a flat bench, or you can train the two component movements, close-grip bench press and skull crushers, separately.
Why does my forehead area feel exposed during this movement?
The skull-crusher phase brings the bar toward your face on purpose, which is why control and a lighter weight matter more here than in a standard press. Slow the bar path down and use a spotter if you're unsure.