Decline Close-Grip Bench To Skull Crusher

How to perform

1. 01Secure your legs at the end of the decline bench and slowly lay down on the bench.
2. 02Using 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. 03Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
4. 04Using the triceps to push the bar back up, press it back to the starting position as you exhale.
5. 05As 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. 06Lift the bar back to the starting position by contracting the triceps and exhaling.
7. 07Repeat steps 3-6 until the recommended amount of repetitions is performed.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Set the bar path over mid-foot and keep it there.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.