Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Arms · Kettlebell
Kettlebell Decline Skull Crusher
Kettlebell Decline Skull Crusher is an intermediate isolation strength exercise that works the triceps (upper arms), with the shoulders, forearms and glutes assisting. It needs a kettlebell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Anterior Deltoids
- Forearms · Forearm Flexors, Forearm Extensors
- Glutes · Gluteus Maximus, Gluteus Medius
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Core · Rectus Abdominis, Transversus Abdominis
How to do Kettlebell Decline Skull Crusher
- Lie on your back with your knees bent and your feet flat on the floor. Lift your hips and hold a kettlebell above your chest with both hands using a neutral grip.
- Keep your hips raised as you bend your elbows and lower the kettlebell toward your forehead, stopping just above it with control.
- Extend your elbows and raise the kettlebell back above your chest.
- Repeat the movement while maintaining the bridge position, for the desired number of repetitions.
Form tips
- Maintain your hips in a raised and level position.
- Keep your elbows close together as you lower the weight.
- Avoid arching your lower back as you hold the bridge.
- Inhale as you lower the kettlebell and exhale as you extend your elbows.
Kettlebell Decline Skull Crusher alternatives
More triceps exercises
Kettlebell Decline Skull Crusher FAQ
What muscles does Kettlebell Decline Skull Crusher work?
Kettlebell Decline Skull Crusher mainly works the triceps in the upper arms (Triceps Brachii). The shoulders, forearms, glutes, hamstrings and core work as secondary muscles.
What equipment do you need for Kettlebell Decline Skull Crusher?
You need a kettlebell.
How many sets and reps of Kettlebell Decline Skull Crusher should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Decline Skull Crusher good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Kettlebell Decline Skull Crusher burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Kettlebell Decline Skull Crusher?
Other exercises for the triceps include Barbell Lying Triceps Skull Crushers, Cable Reverse Grip Triceps Pushdown (Ez-Bar), Dumbbell Triceps Kick Back Single Arm and Dumbbell One Arm Triceps Extension (On Bench).
For developers
Use Kettlebell Decline Skull Crusher in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_K5JYHE" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_K5JYHE", "name": "Kettlebell Decline Skull Crusher", "model": "male", "counterpartId": "ex_OFMXLA", "target": "Triceps", "equipment": "Kettlebell", "media": { "mp4": "https://…/ex_K5JYHE/mp4-720.mp4?…", "poster": "https://…/ex_K5JYHE/poster.jpg?…" } }