Bench Press - Decline Skull Crusher

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Beginner Triceps Chest Shoulders Strength Barbell Decline Bench Push Compound Gym

Purpose: This exercise is used to target the triceps muscle to develop size, definition, strength, endurance and power.

Benefits: This exercise works both heads of the triceps with a heavier weight than can typically be done with dumbbells.

Lie on a decline bench and lock your feet under the restraining bar. Grasp the barbell with a close grip (1-2 inches apart) and push it above your chest, elbows straight. This is your starting position. Lower the barbell slowly to your lower chest keeping your arms over your body. Do not bounce it off your chest. Inhale during this movement. Push the barbell back to the starting position. Exhale during this movement. Do not arch your back. Slowly lower the barbell to your forehead. Keep your arms over your body and keep your upper arms stationary. Inhale during this movement Return to the starting position. Exhale during this movement. Repeat for the recommended number of repetitions.

The triceps is a straight muscle with three heads. The long head straightens the elbow, adducts the shoulder (brings it from a side position to the body) and extends the shoulder (brings the arm from a front position down to the body). The lateral head (outer head) straightens the elbow. The medial head also straightens the elbow.