Skull crusher with barbell (declined)

Exercise overview

Primary muscle group: Arms

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 14

Average per rep (lbs)*: 31

Description: Position a declined bench with a loaded barbell at the head of the bench. Lie on your back on the bench, ensuring your feet are firmly hooked under the foot pads. Use a close pronated grip to grasp the barbell and carefully lift it onto your chest. Press the barbell up until your arms are vertical. Slightly tilt your arms back. Inhale as you lower the barbell in a smooth semicircular motion towards your face, keeping your upper arms fixed. Exhale as you extend your elbows and return the barbell to the starting position. Repeat the exercise.

Exercise ID: 00087

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Warm-Up Thoroughly: Make sure to warm up your triceps with some light exercises before hitting the heavy weights. This will help prevent injuries and improve your performance.
Secure Your Position: Properly secure your feet and thighs with the decline bench’s pads to maintain stability and control during the exercise.
Control the Descent: Lower the barbell with control. Avoid letting gravity do the work. This ensures constant tension on the triceps.
Elbow Alignment: Keep your elbows in a fixed position throughout the movement. Avoid letting them flare out to ensure maximum triceps engagement.
Range of Motion: Aim for a full range of motion by lowering the barbell until it’s just above your forehead. This provides a better stretch and contraction for your triceps.
Grip and Wrist Position: Use a comfortable grip and make sure your wrists stay in a neutral position to avoid unnecessary strain.
Steady Breathing: Inhale as you lower the barbell and exhale as you extend your arms back to the starting position, ensuring steady and controlled breathing patterns.
Use Spotter for Heavy Lifts: When lifting heavy, have a spotter to assist if necessary. Safety should always be a priority.
Progressive Overload: Gradually increase the weight to continually challenge your triceps but always prioritize proper form over lifting heavier weights.
Combine with Other Exercises: For well-rounded triceps development, combine this exercise with other triceps exercises like close-grip bench presses and triceps dips.

Exercise overview

Exercise tips and tricks

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