How to do the Barbell Decline Close-grip Bench to Skull Crusher
Secure your legs at the end of the decline bench and slowly lay down on the bench.
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.
Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
Using the triceps to push the bar back up, press it back to the starting position as you exhale.
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.
Lift the bar back to the starting position by contracting the triceps and exhaling.
Repeat steps 3-6 until the recommended amount of repetitions is performed.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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