What you'll gain

• Builds triceps size with a deep long-head stretch.

• Adds focused arm volume without loading the chest or shoulders.

• Trains the elbow extension pattern that drives lockout in pressing lifts.

Step-by-Step Instructions

1. 1

   Set the bench to a slight decline and lock your feet under the foot pads.

2. 2

   Lie back with a dumbbell in each hand and press them up over your chest with palms facing each other.

3. 3

   Tilt your upper arms slightly back toward your head so the dumbbells sit just past vertical.

4. 4

   Bend at the elbows to lower the dumbbells slowly toward the sides of your head.

5. 5

   Stop when you feel a strong stretch across the back of the upper arms, with the elbows still pointed up.

6. 6

   Extend the arms back to the start by driving through the triceps, keeping the upper arms in place.

Common Mistakes

• Letting the upper arms swing forward on the way up so the lift turns into a press.

• Flaring the elbows out wide, which trades triceps work for shoulder strain.

• Cutting the range short at the bottom and skipping the deep stretch where the long head loads up.

• Going too heavy and crashing the dumbbells toward the head instead of lowering under control.

About This Exercise

The dumbbell decline skullcrusher is a triceps extension performed on a decline bench with the upper arms angled back over the head. That angle puts the long head of the triceps under a deep stretch at the bottom of every rep, which is one of the strongest drivers of triceps growth. For hypertrophy programs in fitness apps, this clip is a high-value triceps accessory. It fits arm-day blocks and push-day finishers, and it gives intermediate users a long-head stretch that flat-bench skullcrushers can't quite hit. A 3D angle helps users see the bar path and elbow position, which photos consistently misrepresent.

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