Decline Triceps Extension

A variation of the skull crusher performed on a decline bench to increase the stretch and tension on the long head of the triceps.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Triceps

Secondary

Chest

Setup

Lie on a decline bench. Hold dumbbells or a barbell over your chest. Angle your upper arms slightly back toward your head.

Instructions

1. Lower the weight toward the top of your head or just behind it.
2. Keep your upper arms stationary.
3. Extend the arms back to the start.
4. Squeeze the triceps.
5. Control the descent.

Common Mistakes

1. Moving the elbows forward.
2. Flaring the elbows.
3. Arching the back.

Alternative Exercises

Wide Hand Push-Up

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Triceps Press

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Suspended Push-Up

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Standing Up Straight Crossovers

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A classic triceps builder targeting the long head. The overhead position provides a deep stretch, leading to better muscle fiber recruitment and arm mass.