Decline EZ-Bar Skull Crusher
An EZ-bar skull crusher on a decline bench; the angle keeps the triceps loaded at lockout where a flat-bench version goes slack.
Primary muscles
- Triceps
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Hook your legs under the pads of a decline bench and lie back, holding an EZ bar with a narrow grip and arms straight above the shoulders.
Keep the upper arms still and the elbows in.
Bend the elbows to lower the bar in an arc toward the forehead.
Stop just short of the head.
Extend the elbows to return the bar to lockout.
Breathing: Inhale as you lower, exhale as you extend.
Coaching tips
Elbows point at the ceiling
Move only at the elbows
Squeeze at the top
Common mistakes
Turning it into a press
Elbows flaring out
Dropping the bar fast toward the head
Safety notes
Use a spotter for the hand-off; the bar travels toward your face.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.