Skull crusher with EZ bar and close grip (declined)
| Primary muscle group: | Arms |
| Exercise type: | Ezbar |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
18kg
Avg. weight
40lbs
Avg. weight
Rating
* Based on data from the Blaze community
Description
- 1Position a loaded EZ bar by the head of a declined bench.
- 2Securely hook your feet under the foot pads of the bench and lie on your back (supine).
- 3Grasp the EZ bar with a close pronated grip (palms facing away from you) and press it up over your chest until your arms are straight.
- 4Tilt your arms slightly backward, keeping your upper arms fixed.
- 5Inhale as you bend your elbows, lowering the EZ bar toward your face in a circular motion.
- 6Exhale as you straighten your elbows, returning the bar to the starting position.
- 7Repeat for the prescribed number of repetitions.
Tips & Tricks
Mind Your Form: Keep your elbows stationary and close to your head throughout the movement to ensure that you are isolating the triceps and not engaging the shoulders or other muscle groups unnecessarily.
Grip and Bar Path: Use a narrow grip on the EZ-bar to maximize the triceps engagement. Make sure to control the descent of the bar, bringing it down to your forehead or slightly behind for a full range of motion.
Elbow Position: Avoid letting your elbows flare out during the exercise. This can place unwanted stress on the joints and reduce the effectiveness of the triceps workout.
Control Your Movement: Perform the exercise in a slow and controlled manner. Rushing through repetitions can lead to improper form and increase the risk of injury.
Breathing Technique: Inhale as you lower the EZ-bar down and exhale as you press back up. Proper breathing can help stabilize your core and improve overall performance.
Warm-Up and Stretch: Always do a proper warm-up before starting your workout. Stretching your triceps and related muscle groups can prepare them effectively for the exercise, potentially reducing the risk of injury.
Weight Selection: Start with a light to moderate weight. This will help you focus on maintaining the correct form initially. As you become more comfortable and stronger, gradually increase the weight.
Spotter Advantage: If you're lifting heavier weights, having a spotter can ensure safety. They can assist if you struggle to complete a rep, reducing the risk of dropping the bar.
Mind-Muscle Connection: Focus on really feeling the triceps work during the exercise. This mental concentration can boost muscle activation and effectiveness.
Balanced Routine: Incorporate the decline EZ-bar skull crusher as part of a balanced triceps training routine. Mix it with other triceps exercises like dips and pushdowns to ensure comprehensive muscle development.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
