Are you struggling to target your triceps during your workout? Perhaps you’ve never heard of the barbell decline close grip to skull press. Don’t worry, you’re not alone! Many fitness enthusiasts struggle to target certain muscle groups, even though they’re putting in the work. The common cause of this issue is often improper form or not knowing the right exercises to do. In this blog post, we’ll go over the barbell decline close grip to skull press and how it can help you effectively target your triceps. By the end of this post, you’ll have the knowledge and tools you need to take your tricep workout to the next level.
Barbell Decline Close Grip To Skull Press Summary
- Primary Muscles: Triceps Brachii
- Secondary Muscles: None
- Equipment: Barbell and Bench
- Mechanics Type: Isolation
- Force: Push
- Utility: Auxiliary
Barbell Decline Close Grip To Skull Press Instructions
- Begin by lying on the decline bench with your feet in the supports.
- Grab the barbell with a narrow overhand grip.
- Then, bring the barbell above your upper chest with your arms straight.
- Next, while keeping your elbows locked, lower the bar down in front of your face.
- Finish by rotating the bar back up with your triceps, keeping your elbows still
- Repeat your decline close-grip skull press for a complete set.
Video Tutorial
Barbell Decline Close Grip To Skull Press Muscles
Target (Agonist)
- Triceps Brachii
Synergists
- None
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Posterior
- Latissimus Dorsi
- Obliques
- Pectoralis Major – Clavicular
- Pectoralis Minor
- Rectus Abdominis
- Serratus Anterior
- Teres Major
- Wrist Extensors
Antagonist Stabilizers
- None
Benefits of Barbell Decline Close Grip To Skull Press
The Barbell Decline Close Grip To Skull Press is an excellent exercise for targeting the triceps brachii muscle. It is a multi-joint exercise that works the triceps, shoulders, and chest. It involves gripping a barbell with a close grip and lowering it to the chest before pressing it back up. This exercise works all three heads of the triceps, providing an intense contraction and helping to build muscle mass. Additionally, because the decline angle puts more focus on the lower part of the muscle, it can help increase definition in the lower triceps area. When done correctly, this exercise can significantly improve muscular endurance and strength.
Tips for Performing Barbell Decline Close Grip To Skull Press
Once you have the basics of the barbell decline close grip to skull press down, it’s time to take your workout to the next level. Here are some tips to help you get the most out of this exercise:
- Complete Power Sets. Is doing a set of 2 different exercises back to back. Furthermore, there are 2 key options to do power sets, primary is to emphasis on one muscle. The second is to focus on contrasting muscle.
- Plan Your Workout Before You Get To The Gym. Make sure you arrange your training session before you go when you have a goal. In the event that your objective is only to maintain muscle mass, you need to continue to have a plan when you start training.
- Slow Down Each Rep To 4-6 Seconds For Every Contraction And Just Under 6 Seconds For The Extension, To Speed Up Your Training Session. So that you will create bulk you need to raise the time under stress of your target muscle tissue. Slowing your execution will boost the time period under strain. Numerous research papers have proven that 4-6 seconds extension and contraction are the ideal time to provide optimum benefit for building muscle size. You want to incorporate this technique now and again, and not every time you lift.
Benefits and Tips Video
Frequent Mistakes To Avoid
It is important to perform the barbell decline close grip to skull press with proper technique in order to maximize its benefits and avoid any potential injuries. Before trying this exercise, it is essential to be aware of some common mistakes that people make while performing it. To ensure that you are getting the most out of this exercise and staying safe, take a look at the list of mistakes below.
- Stop Trying To Skip Out On A Warm-Up. Warming up your Muscle tissue is the Quickest way to prevent injury.
- Avoid The Urge To Hurry Your Work Out. Every time you hurry your work out you more likely to use improper form and accidental injuries.
- It Is Best If You Don’t Attempt To Use To Much Weight. You may give up your form and can potentially cause an accident if you make an attempt to use to much weight.
Find More Barbell Exercises Here
Variations and Complementary Exercises
If you are looking for ways to vary the exercise Barbell Decline Close Grip To Skull Press, there are several alternative, complementary and variation exercises that you can do. Below is a list of exercises that target similar muscles as the Barbell Decline Close Grip To Skull Press.
Barbell Reverse Grip Skullcrusher
The Barbell Reverse Grip Skullcrusher is an excellent complementary or alternative exercise to the Barbell Decline Close Grip To Skull Press. This exercise targets the triceps in a different way and can help with strength gains. It involves gripping the barbell with your palms facing towards you, and then performing the same motion as a regular skull press. The difference is that the reverse grip helps to target the long head of the triceps more effectively, and can be done with lighter weight. This can be a great alternative for those that have difficulty doing the traditional skull press due to shoulder discomfort or joint issues.
EZ Bar Decline Close Grip Face Press
The EZ Bar Decline Close Grip Face Press is a great complementary exercise to the Barbell Decline Close Grip To Skull Press. This exercise focuses on isolating the triceps muscles in order to develop strength and size. It also helps to target the chest and shoulder muscles, making it an effective alternative to the Barbell Decline Close Grip To Skull Press. The EZ Bar Decline Close Grip Face Press is a great way to add variety to your workout routine, while still providing the same level of intensity. Additionally, this exercise can be easily modified by adjusting the angle of the bench and/or increasing or decreasing the weight used.
Barbell Standing Overhead Triceps Extension
The Barbell Standing Overhead Triceps Extension is a great alternative or complementary exercise to the Barbell Decline Close Grip To Skull Press. This exercise primarily targets the triceps and works to increase the strength and size of the muscles. It is performed by standing with feet shoulder-width apart while holding a barbell overhead with palms facing forward. The elbows are then bent so that the arms are parallel to the floor, and then slowly extended back to the starting position. This exercise can be done with lighter weights for higher reps or with heavier weights for lower reps depending on the individual’s goals.
Check Out These Top Barbell Exercises
Barbell Incline Bench Press
The Barbell Incline Bench Press is a great complementary or alternative exercise for the Barbell Decline Close Grip To Skull Press. This exercise is performed on an incline bench, allowing for an increased range of motion and improved muscle activation. This exercise emphasizes the upper chest, front deltoids, and triceps, while also engaging the core. Additionally, this exercise can be used to target specific muscles that the decline press may not be able to work as effectively. The Barbell Incline Bench Press is a great way to increase strength and muscle growth while still getting a great overall workout.
Cable Concentration Extensions
Cable Concentration Extensions are a great complementary or alternative exercise for the Barbell Decline Close Grip To Skull Press. This exercise is done with a cable machine and involves standing next to the machine with one foot slightly in front of the other. The user then grabs a handle with one hand, holds it against their forehead, and extends their arm out straight, keeping it close to their head. This exercise works all the muscles of the arms and chest, particularly the triceps. It also helps to increase muscular endurance and stability. Additionally, since this exercise is done with a cable machine, it can be easily adjusted to fit any fitness level.
Cable Overhead Triceps Extension
The Cable Overhead Triceps Extension is a great complementary or alternative exercise for the Barbell Decline Close Grip To Skull Press. This exercise strengthens the triceps muscles and it is done by standing up with a cable attached to the machine and pulling the handle behind the neck. The triceps are isolated as the arms are extended and brought back to starting position. This exercise also helps to improve posture and stability as well as aiding in improving overall strength. It is a great way to get a full body workout and an alternative to the Barbell Decline Close Grip To Skull Press.
Find More Arms Exercises Here
Opposing Complementary Exercises
In order to maximize the effectiveness of the Barbell Decline Close Grip To Skull Press exercise, it is important to include other exercises that work the opposing muscles. Below is a list of exercises that target the opposing muscle groups and should be incorporated into your workout routine.
Alternating Dumbbell Preacher Curl
The Alternating Dumbbell Preacher Curl is a great way to complement the Barbell Decline Close Grip To Skull Press. This exercise targets the biceps, which are the opposite muscle group to the triceps targeted by the Barbell Decline Close Grip To Skull Press. By using alternating arms, this exercise increases the range of motion and intensity of the biceps curl, allowing for an effective and complete workout. Furthermore, since it is a seated exercise, it helps to keep form and posture in check to get the most out of your workout.
Alternating Resistance Band Curl
Alternating Resistance Band Curl is a great complement to the Barbell Decline Close Grip To Skull Press. This exercise works the biceps in a unique way that really helps to bring out its definition and strength. By using alternating arms, the biceps are engaged through a full range of motion and can be further challenged by adjusting the tension of the bands. This exercise helps to balance out the Barbell Decline Close Grip To Skull Press by working the opposing muscle group. The alternating curl provides an effective full body workout that can help improve overall muscle strength and definition.
Band One Arm High Curl
Band One Arm High Curl is a great exercise to complement the Barbell Decline Close Grip To Skull Press. This exercise is designed to target the biceps and forearms, which are the opposing muscle group to the triceps and shoulders used in the Barbell Decline Close Grip To Skull Press. This exercise also helps to increase grip strength and improve shoulder mobility, while still providing a good challenge for the biceps. By performing both of these exercises together, you can ensure that all of your upper body muscles are worked in a balanced way.
Transform Your Triceps with the Decline Skullcrusher!
Looking to tone those flabby triceps? The decline skullcrusher is an excellent exercise to add to your routine. This exercise specifically targets the tricep muscles, helping to strengthen and sculpt them. By doing this exercise on a decline bench, you are increasing the range of motion and placing more tension on the muscles. With proper form and consistency, you can transform your triceps and achieve your fitness goals. So, grab a bench and some weights, and get ready to feel the burn!
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Barbell Exercises
