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Triceps

Decline Close-Grip Bench To Skull Crusher

Decline Close-Grip Bench To Skull Crusher (Start)Decline Close-Grip Bench To Skull Crusher (End)
LevelIntermediateEquipmentBarbellMechanicCompoundForcePush

A combination lift on a decline bench in which you press a close-grip bench rep and then lower the bar behind your head, working the triceps hard.

Strength
Primary musclesTriceps
Secondary musclesChestShoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 3.9 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked10 %
Effort during a set6.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Lie on a decline bench holding a bar with a close grip over your chest.
  2. 2Hook your feet under the pads.
  3. 3Keep your shoulder blades back.

How to perform

  1. 1Lower the bar to your lower chest and press it back to arm's length.
  2. 2Bend your elbows to lower the bar toward your forehead, keeping your upper arms still.
  3. 3Extend your elbows to return.
  4. 4Alternate the two parts for the set.

Alternatives

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Stretches for Triceps

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