Decline EZ bar skull crusher

Exercise details

  • Target muscle: Triceps brachii
  • Synergists: None
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Position a loaded EZ bar by the head of a declined bench.
  2. Hook your feet firmly under the foot pads of the bench and lie supine (on your back).
  3. Grasp the EZ bar using a close pronated grip (palms facing away from you) and press it up over your chest until your arms are straight.
  4. Allow your arms to tilt backwards a little. (Note: This is not expressed in the illustration, in which the arms are kept vertical.)


  1. Keeping your upper arms fixed, inhale as you flex your elbows and carefully lower the EZ bar toward your face in a circular motion.
  2. Exhale as you extend your elbows and return the EZ bar to the starting position.
  3. Repeat for the prescribed number of repetitions.

Comments and tips

  • By keeping your upper arms fixed in a position in which they tilt backwards a little, you ensure that tension is kept on the triceps brachii throughout the range of motion.
  • Do not flare your elbows; keep them tucked into your body. This is important for isolating the triceps brachii.
  • Compared with using a barbell, using an EZ bar reduces the pressure on your wrists.
  • See also the lying barbell triceps extension.

Decline EZ bar skull crusher video


Click here to post a comment
  • Heya, just wanted to say thanks. I came across this site awhile back and I find it really useful and it helped me out a lot in my fitness and weight loss. I hope to give something back and aid others like you helped me.

Follow Me on Social Media

I post all new exercises and training programs to these social media platforms. Follow me to see the exercises and training programs in your feeds.

Download My Ebook

It contains everything you need for total-body fitness and transformation.

How to Create a Great Body ebook

See what's inside >>