Decline Skull Crusher - Instructions, Variations & Alternatives
Muscles involved
- Triceps
Also known as
- Decline Triceps Extension
- Decline French Press
- Decline Nose Breaker
How to perform
![Decline Skull Crusher - Starting position Decline Skull Crusher - Starting position](/docs/common/exercise-illustrations/decline-skull-crusher-1.png)
Decline Skull Crusher - Starting position
![Decline Skull Crusher - Muscle Under Tension Decline Skull Crusher - Muscle Under Tension](/docs/common/exercise-illustrations/decline-skull-crusher-2.png)
Decline Skull Crusher - Muscle Under Tension
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Set up & Starting position (lying or seated with specific machine)
Lie down on a decline bench between 15 and 20 degrees in a secured position.
Grasp the weight using a close pronated (overhand) grip, and carefully lift it onto your chest. Press the weight up so that your arms are vertical, elbow slightly bent. -
Eccentric phase
Keeping your upper arms fixed, inhale as you flex your elbows and lower the weight toward your face in a smooth semicircular motion. -
Concentric phase
Exhale as you extend your elbows until the weight returns to the starting position.
Repeat.
Doing the movement on a decline bench reduces the long-head involvement, so more of the emphasis falls on the lateral triceps head.