10 Best Barbell Decline Close Grip To Skull Press Alternatives

If you can't perform the Barbell Decline Close Grip To Skull Press, use decline close-grip bench press, EZ-bar skullcrushers, decline dumbbell triceps extensions, weighted dips, or overhead cable rope extensions. Keep elbows tucked and fully extend at the top to emphasize elbow extension and load the triceps' long head through a similar decline angle.

Original Exercise: Barbell Decline Close Grip To Skull Press

Barbell Decline Close Grip To Skull Press
Primary Muscle
Triceps
Equipment
Barbell
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Chest, Shoulders
How to Perform Barbell Decline Close Grip To Skull Press
  1. Lie on a decline bench with your head lower than your feet and hold a barbell with a close grip.
  2. Lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
  3. Pause for a moment, then extend your arms to press the barbell back up to the starting position.
  4. Repeat for the desired number of repetitions.

Ranked Barbell Decline Close Grip To Skull Press Alternatives

Best Match
Lying Close-Grip Barbell Triceps Press To Chin

1. Lying Close-Grip Barbell Triceps Press To Chin

95% Match
Triceps Ez-barbell Intermediate Isolation
How to perform this exercise
  1. While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
  2. Extend your arms in front of you as you hold the barbell over your chest. The arms should be perpendicular to your torso (90-degree angle). This will be your starting position.
  3. As you inhale, lower the bar in a semi-circular motion by bending at the elbows and while keeping the upper arm stationary and elbows in. Keep lowering the bar until it lightly touches your chin.
  4. As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
  5. Repeat for the recommended amount of repetitions.
Barbell Lying Triceps Extension

2. Barbell Lying Triceps Extension

94.2% Match
Triceps Barbell Intermediate Isolation
How to perform this exercise
  1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
  2. Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
  3. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
  4. Pause for a moment at the bottom, then extend your arms back up to the starting position.
  5. Repeat for the desired number of repetitions.
Barbell Lying Triceps Extension Skull Crusher

3. Barbell Lying Triceps Extension Skull Crusher

94.2% Match
Triceps Barbell Intermediate Isolation
How to perform this exercise
  1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
  2. Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
  3. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
  4. Pause for a moment when the barbell is just above your forehead, then extend your arms back up to the starting position.
  5. Repeat for the desired number of repetitions.
Ez Barbell Decline Triceps Extension

4. Ez Barbell Decline Triceps Extension

92.9% Match
Triceps Ez-barbell Intermediate Isolation
How to perform this exercise
  1. Lie on a decline bench with your head lower than your feet and your feet secured.
  2. Hold the ez barbell with an overhand grip, hands shoulder-width apart.
  3. Extend your arms fully, keeping your elbows close to your head.
  4. Lower the barbell slowly towards your forehead, bending your elbows.
  5. Pause for a moment, then extend your arms back to the starting position.
Decline EZ Bar Triceps Extension

5. Decline EZ Bar Triceps Extension

91% Match
Triceps Ez-barbell Intermediate Isolation
How to perform this exercise
  1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
  2. Using a close grip (a grip that is slightly less than shoulder width), lift the EZ 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. As 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.
  4. Lift the bar back to the starting position by contracting the triceps and exhaling.
  5. Repeat until the recommended amount of repetitions is performed.
Barbell Reverse Grip Skullcrusher

6. Barbell Reverse Grip Skullcrusher

90.3% Match
Triceps Barbell Intermediate Isolation
How to perform this exercise
  1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
  2. Hold the barbell with a reverse grip, palms facing towards your face, and your hands shoulder-width apart.
  3. Extend your arms straight up over your chest, keeping your elbows in and your wrists straight.
  4. Slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
  5. Pause for a moment at the bottom, then extend your arms back up to the starting position.
Olympic Barbell Triceps Extension

7. Olympic Barbell Triceps Extension

89.4% Match
Triceps Barbell Intermediate Isolation
How to perform this exercise
  1. Start by standing with your feet shoulder-width apart and holding the barbell with an overhand grip.
  2. Raise the barbell above your head, fully extending your arms.
  3. Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows.
  4. Pause for a moment, then extend your arms back to the starting position.
  5. Repeat for the desired number of repetitions.
Barbell Lying Back Of The Head Tricep Extension

8. Barbell Lying Back Of The Head Tricep Extension

88.3% Match
Triceps Barbell Intermediate Isolation
How to perform this exercise
  1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
  2. Hold a barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
  3. Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
  4. Pause for a moment, then extend your arms back up to the starting position.
  5. Repeat for the desired number of repetitions.
Lying Triceps Press

9. Lying Triceps Press

87.9% Match
Triceps Ez-barbell Intermediate Isolation
How to perform this exercise
  1. Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor.
  2. Grab the bar behind you, using a medium overhand (pronated) grip, and raise the bar in front of you at arms length. Tip: The arms should be perpendicular to the torso and the floor. The elbows should be tucked in. This is the starting position.
  3. As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and elbows stationary.
  4. At that point, use the triceps to bring the weight back up to the starting position as you breathe out.
  5. Repeat for the recommended amount of repetitions.
Lying Close-Grip Barbell Triceps Extension Behind The Head

10. Lying Close-Grip Barbell Triceps Extension Behind The Head

85% Match
Triceps Barbell Intermediate Isolation
How to perform this exercise
  1. While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
  2. Extend your arms in front of you and slowly bring the bar back in a semi circular motion (while keeping the arms extended) to a position over your head. At the end of this step your arms should be overhead and parallel to the floor. This will be your starting position. Tip: Keep your elbows in at all times.
  3. As you inhale, lower the bar by bending at the elbows and while keeping the upper arm stationary. Keep lowering the bar until your forearms are perpendicular to the floor.
  4. As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion until the lower arms are also parallel to the floor. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
  5. Repeat for the recommended amount of repetitions.

Why You Might Need a Barbell Decline Close Grip To Skull Press Alternative

You might substitute this movement for shoulder pain, limited access to a decline bench, uncomfortable bar path, or to vary stimulus. The decline close-grip skull press blends pressing and elbow-extension mechanics; replacements isolate those patterns. For example, skullcrushers concentrate on elbow extension and the long head, while weighted dips increase axial loading and recruit the medial and lateral heads. Use a cue like 'keep upper arms steady and hinge only at the elbow' to preserve triceps activation and reduce compensatory shoulder involvement.

How to Choose the Right Substitute

Choose a substitute by matching the primary movement pattern, joint angle, and loading capacity. If your goal is hypertrophy of the long head, pick a decline or overhead extension that places the shoulder in flexion; cue 'stretch the long head at bottom, explode at lockout.' If you lack stability or have wrist pain, select cables or dumbbells to adjust grip and reduce peak torque. Prioritize variants that let you maintain strict elbow travel and progressive overload while controlling pain and equipment limits.

Frequently Asked Questions

What muscles does Barbell Decline Close Grip To Skull Press work?

It primarily targets the triceps via elbow extension, with extra emphasis on the long head due to the decline angle. The chest and anterior deltoids assist; brace your scapula and press through the triceps by keeping elbows tucked to maximize triceps activation.

What is the best bodyweight alternative to Barbell Decline Close Grip To Skull Press?

Weighted parallel-bar dips with a close grip are the best bodyweight substitute because they combine pressing and elbow extension under load. Keep your torso slightly forward, elbows close to the body, and drive through the palms to bias the triceps over the chest.

Can I build muscle without doing Barbell Decline Close Grip To Skull Press?

Yes; you can achieve equal or greater triceps growth using well-selected alternatives like EZ-bar skullcrushers, overhead cable extensions, or dips. Focus on full elbow extension, controlled eccentric lowering, and progressive overload to maintain triceps hypertrophy.

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