barbell decline close grip to skull press: technique and muscles worked

Animated demonstration of barbell decline close grip to skull press

How to do this exercise

Step:1 Lie on a decline bench with your head lower than your feet and hold a barbell with a close grip.
Step:2 Lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
Step:3 Pause for a moment, then extend your arms to press the barbell back up to the starting position.
Step:4 Repeat for the desired number of repetitions.

Equipment: Barbell EZ bar
Body part: Arms
Target muscle: Triceps
Secondary muscle: Forearms Costal pectoralis (lower chest)

Hypertrophy grade

Good7 / 10

Nemeo’s take

This exercise places heavy emphasis on the triceps through continued tension in the stretched position, but it remains limited by wrist stability and maintaining movement. Compared to the version on a flat bench or with an EZ bar, the variation promotes better stretching but increases the difficulty of technical management and joint fatigue. Progressive overload possible, but be careful of the exhaustion of the forearms which can limit the triceps, which sometimes prevents maximum isolation.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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barbell decline close grip to skull press

How to do this exercise

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