Band Skull Crusher vs Decline Close-Grip Bench To Skull Crusher

Secure a band to the base of a rack or the bench. Lay on the bench so that the band is lined up with your head.

Take hold of the band, raising your elbows so that the upper arm is perpendicular to the floor. With the elbow flexed, the band should be above your head. This will be your starting position.

Extend through the elbow to straighten your arm, keeping your upper arm in place. Pause at the top of the motion, and return to the starting position.

Secure your legs at the end of the decline bench and slowly lay down on the bench.

Using a close grip (a grip that is slightly less than shoulder width), lift the bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.

Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.

Using the triceps to push the bar back up, press it back to the starting position as you exhale.

As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.

Lift the bar back to the starting position by contracting the triceps and exhaling.

Repeat steps 3-6 until the recommended amount of repetitions is performed.