Intermediate

Decline Skull Crusher

Setting the bench to a decline keeps the bar's weight working against the triceps near lockout, where a flat version lets it balance over the elbows, so tension stays on the muscle through more of the range. The decline also lets you lower the bar past your head safely. It is a strong triceps builder for lifters ready to progress beyond the flat skull crusher.

Equipment
Barbell, Bench
Body part
Triceps
Type
Strength
Browse by movement
Elbow Extension
Muscles worked
Target
Triceps Brachii Long Head
Secondary
Triceps Brachii Lateral Head, Triceps Brachii Medial Head

How to do it

  1. 1

    Set a bench to a slight decline and secure your legs at the top.

  2. 2

    Lie back and take an EZ-bar or barbell with a shoulder-width overhand grip.

  3. 3

    Press the bar up so your arms are straight, angled slightly back over your head.

  4. 4

    Keeping the upper arms fixed, bend the elbows to lower the bar toward or just past the top of your head.

  5. 5

    Feel the stretch in the triceps at the bottom without letting the elbows flare wide.

  6. 6

    Extend the elbows to press the bar back to the start and lock out.

Tips

  • Keep the upper arms angled back toward your head to maximize the long-head stretch.
  • Lower the bar behind the head rather than straight to the forehead for a longer range.
  • Use a spotter or lighter load, since the decline makes bailing awkward.

Variations

Common mistakes

  • Cranking the bench to a steep decline. A slight angle is enough to keep the triceps loaded near lockout; steeper mostly makes your head pound and the bar harder to control.
  • Skipping the leg anchor and sliding headfirst down the bench a little on every rep. Hook your feet under the rollers first so the torso stays put.
  • Taking a set to failure with nobody nearby. On a decline you cannot sit up out of a stalled rep with your legs locked in, so leave reps in reserve or use a spotter.
  • Judging the arm angle against the ceiling rather than your torso. The bench is tilted, so straight up is no longer correct; keep the upper arms angled toward your head relative to your body.

Frequently asked

What set and rep range works best for the decline skull crusher?
Three sets of 8 to 10, stopping about two reps short of failure on every set. A decline is a poor place to grind, so pick a load you could get a couple of extra reps with and let the deep stretch do the work instead of the number on the bar. Rest 90 seconds. Progress by adding a rep to each set first and a small plate after that; if a set turns ugly at the bottom, the bar is heavy enough already.
What can I do instead of the decline skull crusher if my bench does not decline?
A flat skull crusher with the upper arms angled back toward your head covers most of it, trading some tension near lockout for the same pattern. If the long-head stretch is what you are after, an incline skull crusher, an overhead cable extension with a rope or a seated dumbbell overhead extension all put the arm further behind the torso, where the long head lengthens.
Why do skull crushers on a decline?
The tilt keeps the bar's weight pulling against the triceps near lockout, so the muscle stays under tension through more of the rep than a flat version manages. That makes it a strong size builder for lifters who already handle flat skull crushers well. It is a poor choice for beginners and for anyone training alone at their limit, because bailing out of a failed rep is genuinely awkward. If lying inverted makes your head throb, use an incline instead.

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