Arms · Elbow extension

EZ Bar Decline Triceps Extension

The EZ bar decline triceps extension is a lying extension on a decline bench where you lower an EZ bar toward your forehead or behind your head by bending your elbows, then press it back up. The decline changes the arm angle and reduces shoulder involvement, and the EZ bar is gentle on the wrists.

Also known as: Decline skullcrusher, Decline EZ bar skullcrusher, Decline EZ bar triceps press

Muscle group: Arms
Movement pattern: Elbow extension
Type: Isolation
Equipment: EZ bar, Decline bench
Difficulty: Intermediate

What muscles does the ez bar decline triceps extension work?

Primary movers

Triceps brachii

Assisting muscles

Anterior deltoid
Forearm flexors

The triceps straighten the elbow, with all three heads working. On a decline the bar travels at a slightly different angle, which can feel easier on the shoulders.

The EZ bar's angled grips reduce the wrist twist that a straight bar demands, which many lifters find more comfortable.

The decline also makes it easier to keep the upper arms still, since gravity pulls the bar toward your forehead rather than back over your head.

Because the stretch is smaller than on an incline, the focus is on the lateral and medial heads as well as the long head.

How to do the ez bar decline triceps extension

Setup

1
Hook your feet under the pads of a decline bench.
2
Hold an EZ bar with a narrow overhand grip on the inner bends.
3
Lie back and extend your arms toward the ceiling.
4
Keep your elbows pointing up and shoulder-width apart.

Execution

1
Keeping your upper arms still, bend your elbows to lower the bar toward your forehead.
2
Lower until you feel a stretch.
3
Straighten your elbows to press the bar back up.
4
Squeeze at the top.
5
Control the bar throughout.
6
Use a spotter for heavy sets.

Common ez bar decline triceps extension mistakes

Flaring the elbows

Elbows out reduce triceps work.

The fix: Keep your elbows pointing up and close together.

Moving the upper arms

Swinging turns it into a pullover.

The fix: Keep your upper arms still.

Too heavy

A heavy bar near your head is risky.

The fix: Use a weight you can control and a spotter.

Steep decline

A steep angle increases pressure in the head.

The fix: Use a shallow decline.

How many sets and reps?

Goal	Sets	Reps	Load	Rest
Hypertrophy	3	8–12	Moderate, 1–2 RIR	90 s
Strength	3–4	6–8	Heavy, controlled	2 min
Beginner	2	10	Light	60–90 s

Use it as an accessory after pressing. Start light and use a spotter. If your elbows are sensitive, favour dumbbells or cables.

Running the ez bar decline triceps extension in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.

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