10 Best Decline Close-grip Bench To Skull Crusher Alternatives for Triceps

The Decline Close-grip Bench To Skull Crusher is done lying on your back with a barbell. Ranked closest by our scoring: the EZ Barbell Decline Close Grip Face Press, the Barbell Close-grip Bench Press and the Barbell Incline Close Grip Bench Press. A harder version, Barbell Pin Presses, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Decline Close-grip Bench To Skull Crusher

Decline Close-grip Bench To Skull Crusher
Primary muscle
Triceps
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Decline Close-grip Bench To Skull Crusher
  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 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. Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
  4. Using the triceps to push the bar back up, press it back to the starting position as you exhale.
  5. 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.
  6. Lift the bar back to the starting position by contracting the triceps and exhaling.
  7. Repeat steps 3-6 until the recommended amount of repetitions is performed.
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Ranked Decline Close-grip Bench To Skull Crusher Alternatives

10 substitutes, ranked by how closely each one matches the Decline Close-grip Bench To Skull Crusher on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    EZ Barbell Decline Close Grip Face PressPlay demonstration

    1. EZ Barbell Decline Close Grip Face Press

    94% match
    • Triceps
    • Ez-barbell
    • Intermediate
    • Compound

    A good swap when you have an EZ bar to work with, and it still works the triceps.

    How to perform this exercise
    1. Lie on a decline bench with your head lower than your feet.
    2. Grasp the ez barbell with a close grip, palms facing each other.
    3. Extend your arms straight up above your chest, keeping your elbows close to your body.
    4. Lower the barbell towards your forehead by bending your elbows.
    5. Pause for a moment, then press the barbell back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: decline press, the same as the Decline Close-grip Bench To Skull Crusher
    • Primary muscle: triceps, the same as the Decline Close-grip Bench To Skull Crusher
    • Equipment: free weights, the same as the Decline Close-grip Bench To Skull Crusher
    • Body position: lying on your back, the same as the Decline Close-grip Bench To Skull Crusher
    • Balance: harder to stay steady on than the Decline Close-grip Bench To Skull Crusher
  2. Barbell Pin PressesPlay demonstration

    Progression

    2. Barbell Pin Presses

    85% match
    • Triceps
    • Barbell
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the triceps.

    How to perform this exercise
    1. Set up a barbell on a power rack at chest height.
    2. Stand facing the barbell and position yourself underneath it, with your feet shoulder-width apart.
    3. Grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
    4. Lift the barbell off the rack and hold it directly above your chest, with your arms fully extended.
    5. Lower the barbell down towards your chest, keeping your elbows tucked in close to your body.
    6. Pause for a moment when the barbell touches your chest.
    7. Push the barbell back up to the starting position, fully extending your arms.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Decline Close-grip Bench To Skull Crusher
    • Equipment: free weights, the same as the Decline Close-grip Bench To Skull Crusher
    • Body position: lying on your back, the same as the Decline Close-grip Bench To Skull Crusher
  3. Barbell Close-grip Bench PressPlay demonstration

    3. Barbell Close-grip Bench Press

    85% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the triceps.

    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
    3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
    4. Pause for a moment when the barbell touches your chest.
    5. Push the barbell back up to the starting position, fully extending your arms.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Decline Close-grip Bench To Skull Crusher
    • Equipment: free weights, the same as the Decline Close-grip Bench To Skull Crusher
    • Body position: lying on your back, the same as the Decline Close-grip Bench To Skull Crusher
  4. Barbell Incline Close Grip Bench PressPlay demonstration

    4. Barbell Incline Close Grip Bench Press

    85% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Lie down on the bench with your feet flat on the ground.
    3. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
    4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
    5. Pause for a moment when the barbell touches your chest.
    6. Push the barbell back up to the starting position, fully extending your arms.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Decline Close-grip Bench To Skull Crusher
    • Equipment: free weights, the same as the Decline Close-grip Bench To Skull Crusher
    • Body position: lying on your back, the same as the Decline Close-grip Bench To Skull Crusher
  5. Close-grip Ez-bar Press

    5. Close-grip Ez-bar Press

    85% match
    • Triceps
    • Ez-barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on a flat bench with an EZ bar loaded to an appropriate weight.
    2. Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
    3. Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
    4. Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
    5. Repeat.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Decline Close-grip Bench To Skull Crusher
    • Equipment: free weights, the same as the Decline Close-grip Bench To Skull Crusher
    • Body position: lying on your back, the same as the Decline Close-grip Bench To Skull Crusher
  6. Ez-bar Close-grip Bench PressPlay demonstration

    6. Ez-bar Close-grip Bench Press

    85% match
    • Triceps
    • Ez-barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the ez barbell with a close grip, hands shoulder-width apart, palms facing forward.
    3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
    4. Slowly lower the barbell towards your chest, keeping your elbows close to your body.
    5. Pause for a moment when the barbell touches your chest.
    6. Push the barbell back up to the starting position, fully extending your arms.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Decline Close-grip Bench To Skull Crusher
    • Equipment: free weights, the same as the Decline Close-grip Bench To Skull Crusher
    • Body position: lying on your back, the same as the Decline Close-grip Bench To Skull Crusher
  7. EZ Barbell JM Bench PressPlay demonstration

    7. EZ Barbell JM Bench Press

    84% match
    • Triceps
    • Ez-barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the ez barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lower the barbell to your chest, keeping your elbows tucked in close to your body.
    4. Push the barbell back up to the starting position, fully extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Decline Close-grip Bench To Skull Crusher
    • Equipment: free weights, the same as the Decline Close-grip Bench To Skull Crusher
    • Body position: lying on your back, the same as the Decline Close-grip Bench To Skull Crusher
    • Balance: harder to stay steady on than the Decline Close-grip Bench To Skull Crusher
  8. Decline Barbell Bench Press

    8. Decline Barbell Bench Press

    84% match
    • Pectorals
    • Barbell
    • Intermediate
    • Compound
    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 medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. 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, come down slowly until you feel the bar on your lower chest.
    4. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
    5. Repeat the movement for the prescribed amount of repetitions.
    6. When you are done, place the bar back in the rack.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: decline press, the same as the Decline Close-grip Bench To Skull Crusher
    • Primary muscle: pectorals, not triceps
    • Equipment: free weights, the same as the Decline Close-grip Bench To Skull Crusher
    • Body position: lying on your back, the same as the Decline Close-grip Bench To Skull Crusher
  9. Barbell Lying Close-grip PressPlay demonstration

    9. Barbell Lying Close-grip Press

    84% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet.
    3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
    4. Slowly lower the barbell towards your chest, keeping your elbows close to your body.
    5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Decline Close-grip Bench To Skull Crusher
    • Equipment: free weights, the same as the Decline Close-grip Bench To Skull Crusher
    • Body position: lying on your back, the same as the Decline Close-grip Bench To Skull Crusher
    • Balance: harder to stay steady on than the Decline Close-grip Bench To Skull Crusher
  10. Board Press

    10. Board Press

    84% match
    • Triceps
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can be screwed together and held in place by a training partner, bands, or just tucked under your shirt.
    2. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
    3. You can take a standard bench grip, or shoulder width to focus on the triceps. Pull the bar out of the rack without protracting your shoulders. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.
    4. Lower the bar to the boards, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Decline Close-grip Bench To Skull Crusher
    • Equipment: free weights, the same as the Decline Close-grip Bench To Skull Crusher
    • Body position: lying on your back, the same as the Decline Close-grip Bench To Skull Crusher
    • Balance: harder to stay steady on than the Decline Close-grip Bench To Skull Crusher

Why You Might Need a Decline Close-grip Bench To Skull Crusher Alternative

You might substitute the Decline Close-grip Bench To Skull Crusher for several reasons: lack of a decline bench or barbell, chronic elbow or shoulder pain, or a desire to change loading angles and hypertrophy stimulus. Heavy decline skull-crusher variations can place high shear on the elbow joint and stress the long head when shoulder angle is altered. Selecting a substitute lets you manage pain, reduce peak tendon stress, or focus on a different triceps head. For example, using a cable overhead extension shifts tension to the long head with constant load, while a close-grip bench press emphasizes the medial and lateral heads through a pressing pattern. Cue: limit elbow flare to maximize triceps activation.

Decline Close-grip Bench To Skull Crusher FAQ

What muscles does Decline Close-grip Bench To Skull Crusher work?

The exercise primarily targets the triceps, lateral, medial, and long heads, by combining a narrow press and an extended-elbow extension. Supporting muscles include the anterior deltoids and upper chest that stabilize shoulder position; keep elbows close to maintain triceps-dominant mechanics.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology