Decline Close-Grip Bench To Skull Crusher

• Decline Close-Grip Bench To Skull Crusher is an effective exercise for targeting the triceps muscles.
• The exercise helps to build strength and size in the triceps muscles.
• It is a compound exercise that also works the chest and shoulders.
• It helps to improve overall upper body strength.
• It can be adapted with a variety of equipment, such as an e-z bar, dumbbells, or a flat bench.
• It helps to improve posture by strengthening the muscles of the upper back.
• It helps to improve balance and coordination.
• It helps to improve overall athletic performance.

1. Begin by securing your legs at the end of the decline bench and slowly lower yourself onto the bench.
2. Take a close grip on the bar, with your hands slightly less than shoulder width apart. Lift the bar from the rack and hold it straight over you with your arms locked and elbows in. Make sure your arms are perpendicular to the floor. This is your starting position. If possible, have a spotter assist you in lifting the barbell off the rack to protect your rotator cuff.
3. While breathing in, lower the bar down to your lower chest. Keep your elbows in as you perform this movement.
4. Using your triceps, push the bar back up and return to the starting position while exhaling.
5. Take a breath in and keep your upper arms stationary. Slowly bring the bar down by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead.
6. To return to the starting position, contract your triceps and exhale as you lift the bar back up.
7. Continue repeating steps 3-6 until you have completed the recommended number of repetitions.

Variations:

• You can use an e-z bar or dumbbells instead of a barbell to perform this exercise.
• You can also perform this movement on a flat bench if you prefer.

1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
2. Using a close grip (a grip that is slightly less than shoulder width), lift the bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
3. Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
4. Using the triceps to push the bar back up, press it back to the starting position as you exhale.
5. As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
6. Lift the bar back to the starting position by contracting the triceps and exhaling.
7. Repeat steps 3-6 until the recommended amount of repetitions is performed.

Variations: You can use an e-z bar or dumbbells to perform this movement. You can also perform it

1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
2. Use a close grip (slightly less than shoulder width) to lift the barbell from the rack and hold it straight over you with your arms locked and elbows in. Have a spotter help you lift the barbell off the rack to protect your rotator cuff.
3. Lower the bar down to your lower chest while keeping your elbows in.
4. Push the bar back up using your triceps.
5. Bring the bar down slowly in a semicircular motion towards your forehead until it lightly touches your forehead.
6. Lift the bar back to the starting position by contracting your triceps.
7. Repeat steps 3-6 until you’ve completed the recommended number of repetitions.

Variations: You can use an e-z bar or dumbbells to perform this exercise. You can also perform it on a flat bench as well.