Decline Barbell Close Grip to Skull Press
Also known as: skull press
In SetGrip: Barbell Close Grip to Skull Press (Decline)
Half skull crusher, half close-grip press: the bar drops toward your forehead, then drives back up in one continuous motion, letting you use more weight than a strict extension while the triceps still lead. The decline angle keeps your upper arms from drifting back overhead, which holds the stress on the elbow extensors rather than the shoulders.
How to do the Decline Barbell Close Grip to Skull Press
- Lie on a decline bench with your head lower than your feet and hold a barbell with a close grip.
- Lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
- Pause for a moment, then extend your arms to press the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Primary
Triceps · Arms
The triceps lock out the elbow on every press and dominate close grip and skull press variations.
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Decline Barbell Close Grip to Skull Press work?
The Decline Barbell Close Grip to Skull Press primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.
Is the Decline Barbell Close Grip to Skull Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Decline Barbell Close Grip to Skull Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Decline Barbell Close Grip to Skull Press?
If you cannot do the Decline Barbell Close Grip to Skull Press, try the Decline EZ-Bar Face Press, the Dumbbell Squeeze Press or the Decline Single Arm Dumbbell Neutral Grip Bench Press. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Decline Barbell Close Grip to Skull Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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