Decline Skull Crusher

How to do it

1. Set a bench to a slight decline and hook your feet under the leg pads.
2. Lie back with a barbell held straight above your chest, palms facing your feet, hands about shoulder-width.
3. Tilt the upper arms slightly back toward your head and keep them fixed.
4. Bend the elbows to lower the bar toward your forehead until the elbows are fully bent.
5. Straighten the elbows to press the bar back to the start.

Tips

• The decline keeps tension on the triceps at the top, so do not rest there.
• Have a partner hand you the bar once you are locked into the bench.

Common mistakes

• Flaring the elbows outward.
• Letting the bar drift toward the chest so it turns into a press.

Muscles worked by the Decline Skull Crusher

• Triceps (long head) Primary36%
• Triceps (lateral head) Primary29%
• Triceps (medial head) Secondary23%
• Forearm flexors Stabilizer4%
• Rear delts Stabilizer3%
• Rotator cuff Stabilizer3%
• Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A decline shortens the long head slightly. Lowering the weight to the head with the shoulder flexed near 90 degrees trains all three heads with the long head partly lengthened, between a pushdown and an overhead extension.

Decline Skull Crusher alternatives

Same equipment

• Dead Stop Skull CrusherBarbell

Different equipment

• Cable Rope Skull CrusherCable
• Cable Skull CrusherCable

Easier

• Dumbbell Floor Skull CrusherDumbbell
• Dumbbell Skull CrusherDumbbell

No equipment

• Bodyweight Skull CrusherBodyweight

Make it harder

• California PressBarbell

Make it easier

• Cable Rope Skull CrusherCable
• Cable Skull CrusherCable
• Dumbbell Floor Skull CrusherDumbbell
• Dumbbell Skull CrusherDumbbell

Similar exercises

• Crossbody Dumbbell ExtensionDumbbell
• EZ Bar Skull CrusherEZ bar
• Lying EZ Bar ExtensionEZ bar

Frequently asked questions

What muscles does the Decline Skull Crusher work?

Mainly the triceps (long head) and triceps (lateral head). The triceps (medial head) assist.

Is the Decline Skull Crusher good for beginners?

The Decline Skull Crusher is rated intermediate. If you are new, learn the Cable Rope Skull Crusher first and build up from there.

What is a good alternative to the Decline Skull Crusher?

For example the Cable Rope Skull Crusher, Cable Skull Crusher and Dead Stop Skull Crusher. They train mostly the same muscles, some with different equipment.

How do you make the Decline Skull Crusher harder?

Add weight or reps, or move on to the California Press.

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