Decline EZ-Bar Skull Crusher
Also known as: decline skull crusher, decline skull crushers, decline ez bar skull crushers, decline lying triceps extension, decline ez bar triceps extension, ez bar decline triceps extension
In SetGrip: EZ-Bar Skull Crusher (Decline)
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Setting the EZ bar on a decline changes where the exercise is hardest: with your head below your feet, the bar keeps pulling on the triceps even near lockout instead of stacking over your joints at the top. The angled grips spare your wrists, and the secured feet give a heavier, more stable base than the decline dumbbell version.
How to do the Decline EZ-Bar Skull Crusher
- Lie on a decline bench with your head lower than your feet and your feet secured.
- Hold the ez barbell with an overhand grip, hands shoulder-width apart.
- Extend your arms fully, keeping your elbows close to your head.
- Lower the barbell slowly towards your forehead, bending your elbows.
- Pause for a moment, then extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Delts — The front delt holds the upper arm in position on overhead extensions and should feel tension but not be lifting.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Without ez bar
Frequently asked questions
What muscles does the Decline EZ-Bar Skull Crusher work?
The Decline EZ-Bar Skull Crusher primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Decline EZ-Bar Skull Crusher good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Decline EZ-Bar Skull Crusher 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 EZ-Bar Skull Crusher?
If you cannot do the Decline EZ-Bar Skull Crusher, try the Kneeling Bodyweight Triceps Extension, the Barbell Skull Crusher or the Decline Dumbbell Skull Crusher. 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 EZ-Bar Skull Crusher, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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More exercises
- All arms exercises
- All triceps exercises
- All ez bar exercises
- EZ Bar triceps exercises
- Barbell Overhead Triceps Extension
- Seated Close Grip Barbell Overhead Triceps Extension
- Reverse Grip Barbell Skull Crusher
- Kneeling Cable Concentration Triceps Extension
- Rope Cable Lying Triceps Extension
- Straight Bar Cable Lying Triceps Extension
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.