Decline Skullcrusher

TricepsBarbell, Incline Bench

An isolation exercise that targets the triceps from a decline angle. The head-down position changes the line of pull, allowing for greater triceps activation.

How to do it

1Lie on a decline bench with your feet securely locked under the leg pads.

2Hold a barbell with an overhand grip slightly wider than shoulder-width, arms extended over your chest.

3Inhale and slowly bend your elbows, lowering the bar toward your head or the top of your forehead.

4Keep your elbows fixed, exhale, and extend your arms back up to the start.

5Perform the prescribed reps while maintaining a smooth, controlled tempo.

Common mistakes

Flaring your elbows out to the sides, taking tension off the triceps and stressing the joints.

Drifting your elbows forward or backward, turning the movement into a bench press.

Lowering the bar too quickly, risking head contact or elbow strain.

Breathing

Inhale as you lower the bar toward your head, and exhale as you extend your arms.

Make it harder or easier

Make it easier by using an EZ-bar or lighter weight; make it harder by pausing in the stretched position at the bottom.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.