Decline Barbell Close-Grip to Skull Press

Setup

1. 01Set a decline bench and hook your legs under the pads.
2. 02Grip the bar at about shoulder width or slightly inside.
3. 03Unrack and hold the bar over the upper chest with elbows locked.
4. 04Set the shoulder blades down into the bench.

Execution

1. 01Break at the elbows and lower the bar back toward the forehead like a skull crusher.
2. 02Keep the upper arms angled slightly back rather than vertical.
3. 03From the forehead, pull the elbows down and press the bar up close grip.
4. 04Lock out over the chest and reset for the next rep.

Checkpoints

• -Bar travels to the forehead, not the chest, on the lowering phase.
• -Elbows stay tucked and do not flare during the press.
• -The transition at the bottom is smooth, not a bounce off the face.
• -Shoulder blades stay set on the decline bench.

Common mistakes

• -Loading like a bench press; the skull crusher phase limits the weight.
• -Letting the elbows flare into a wide press.
• -Losing control of the bar near the face.
• -Turning it into a pure close-grip press and skipping the extension phase.