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Home » Exercise Guides » Arms

Decline Skull Crusher: Target Your Triceps for Maximum Gains

How to do the decline skull crusher

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:09 AM EDT

Ask Question?

The decline skull crusher is a tricep extension variation which works all three heads of the tricep. It’s very effective for packing on lots of size and gaining strength which is why it’s one of the best tricep exercises overall. Now, anyone can perform this exercise as long as the elbows are properly warmed up, and this is important to keep the stress of the elbows and on the triceps.

If you’re looking for a simple movement to incorporate into your tricep routine then the decline skull crusher should be a staple exercise.

Using a decline bench allows more tension during the exercise and that’s why it’s so effective for making gains!

Decline Skull Crusher Details
Basic Information
Body Part
Triceps
Primary Muscles
Anconeus, Deltoids, Pectoralis major, Triceps brachii
Secondary Muscles
Forearm muscles
Equipment
Bench, Barbell Or Dumbbells, Weight Plates
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Eccentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-15
Power3-5
Muscular endurance12-15
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Master the Decline Barbell Bench Press for Bigger Chest & Arms
  • Maximize Chest Gains: Cable Standing Chest Press Benefits
  • Fish Pose (Matsyasana): Strengthen Your Core and Back Muscles
  • Cable Triceps Pushdown: Master Your Triceps Strength Today!

In this Exercise

  • Target Muscle Group: Triceps Brachii
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Barbell, bench
  • Difficulty: Beginner

Exercise Instructions

  1. Lie on a decline bench while holding a barbell straight up in the air directly above chin level. Use a pronated shoulder-width grip.
  2. Keep your elbows tucked in while keeping your upper arms still, then slowly lower the barbell to your forehead while exhaling.
  3. Now, use your triceps to power the weight back up until your arms are almost straight but don’t lock out your elbows at the top. Inhale during this portion of the exercise.
  4. Repeat for the desired number of reps.

Variations & Tips

  • You can also perform the skull crusher on a flat or incline bench (Check the video for reference)
  • Use an E-Z curl bar to lessen the stress on your wrists during the exercise.
  • Make sure you lower the weight to your forehead for optimal effectiveness.
  • Never lock your elbows out at the top.
  • Warm up thoroughly to protect the elbows and feel the contractions in the triceps.
  • The skull crusher works all three triceps heads (Long, medial, and lateral).

Watch: How to do the flat, incline, and decline skull crusher


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Arms Exercise Guides
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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