Decline EZ-Bar Close-Grip Skull Crusher to the Chin
a.k.a. Ez Bar Decline Skullcrusher
Differentiation: Mechanics
This variation of a Decline Triceps Extension is unique. Here is how: you use an EZ-bar. The bar places your hands at an angle | that focuses on the long head of your triceps. You also perform this exercise at a decline angle. This angle places more gravitational pressure on your triceps. This gravitational pressure increases their overall endurance. Finally, you only lower the bar down to your chin, | rather than behind your head, | (like you would do when performing a Close-Grip Barbell Skull Crusher to Behind the Head). Lowering the bar only to your chin keeps your triceps tightly contracted throughout the entire movement. Maximizing each contraction increases their overall strength. You also hold the bar with a close grip. The grip targets and develops the medial head of your triceps.
Starting Position
To get into starting position, do this...
1) Locate a movable decline bench.
2) Set the decline bench to a 30-degree angle.
3) Obtain an EZ curl type fixed-weight barbell. Alternatively, you can load plates onto an EZ curl bar and add barbell collars to keep the plates from moving.
4) Grasp the innermost grips of the EZ Curl Bar with both hands, with your palms facing forward.
5) Bring the bar with you as you sit on the top edge of the decline bench...
6) ...with your lower legs folded over the high end.
7) Secure your feet under the foot brace.
8) Rest the EZ Curl Bar on your thighs until ready to lay back on the bench.
9) Lie back on the bench with your hands holding the EZ Curl Bar near your chest.
10) Extend your arms straight up, with your upper arms perpendicular to the floor.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) While holding your upper arms stationary, inhale while bend your arms at the elbows
3) ...to allow the bar to drop downward
4) ...until the bar reach just above your forehead.
5) Hold the contraction for a count of one second.
6) Exhale as you raise the bar up to the extended position.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your elbows inward, which will keep the majority of the tension on your triceps and provide you with the most potential benefit.
Keep your upper arms stationary and focus on only moving your forearms.
Keep your upper arms roughly perpendicular to the floor.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Weights | EZ-Curl Bar |
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Appearing in the Video
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Tip
Feel a deep contraction in your triceps throughout the motion and at the top of the movement.