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.

Decline Close-grip Bench To Skull Crusher

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Decline Close-grip Bench To Skull Crusher

The steps for the Decline Close-grip Bench To Skull Crusher itself, so you can judge how close each substitute below really is.

Triceps, with chest, shoulders · Barbell · Advanced · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. EZ Barbell Decline Close Grip Face PressPlay demonstration

    1. EZ Barbell Decline Close Grip Face Press

    94% match

    Triceps · Intermediate · Compound

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

    • Ez-barbell
    How to perform it
    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 · Advanced · Compound

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

    • Barbell
    How to perform it
    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 · Intermediate · Compound

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

    • Barbell
    How to perform it
    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

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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