Smart Workout Diary

EZ Bar Decline Close Grip Skull Crusher

The EZ Bar Decline Close-Grip Skull Crusher is a lying triceps extension performed on a decline bench with a narrow grip on an EZ bar. It primarily trains the triceps through elbow extension and supports upper-arm strength and muscle development. The decline position requires controlled bar handling and stable shoulder positioning.

Demonstration

EZ Bar Decline Close Grip Skull Crusher — demonstration 1
EZ Bar Decline Close Grip Skull Crusher — demonstration 2

Instructions

  1. Set up the decline bench securely and lie back with your feet firmly anchored. Hold the EZ bar above your upper chest with a narrow, comfortable grip and straight wrists.
  2. Set your position by keeping your shoulders pressed into the bench, upper arms nearly vertical, and elbows pointed forward rather than flared wide.
  3. Lower the bar slowly by bending only at the elbows, bringing it toward your forehead or just behind the top of your head. Keep the upper arms as still as possible.
  4. Extend your elbows to return the bar to the starting position, squeezing the triceps without forcefully locking the elbows. Keep the movement smooth and controlled.
  5. Finish safely by racking the bar with control or having a spotter assist when training close to fatigue. Do not attempt a load you cannot lower and rack securely.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
EZ Curl Bar, Bench
Difficulty
Intermediate

Technique tips

  1. Choose a manageable load. The decline position makes losing control of the bar more consequential; prioritize smooth repetitions over heavy weight.
  2. Keep the elbows consistent. Letting them drift far outward shifts tension and can make the movement unstable.
  3. Use a controlled range. Lower only as far as you can while keeping your shoulders stable and the bar path controlled.
  4. Breathe steadily. Inhale while lowering and exhale as you extend the elbows.
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