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Bodyweight Skull Crusher - Instructions, Variations & Alternatives

Muscles involved

  • Triceps
  • Deltoids
  • Pectorals
  • Abdominals

Also known as

  • Inverted Skull Crusher
  • Supine Triceps Extension
  • Bodyweight Triceps Extension

How to perform

Bodyweight Skull Crusher - Starting position

Bodyweight Skull Crusher - Starting position

Bodyweight Skull Crusher - Muscle Under Tension

Bodyweight Skull Crusher - Muscle Under Tension

  1. Set up & Starting position (prone lying (suspended))
    Set the bar at about waist to chest height and hold it in an overhand grip about shoulder-width apart. Step your feet back to get into an incline push-up position, with your arms extended and your knees, hips, and body straight. Your shoulders should be slightly behind your hands rather than directly above them. Brace your core and pull your shoulders down and back for stability.

  2. Eccentric phase
    While keeping your shoulders and upper arms as still as possible, bend your elbows to lower your upper body down until your forehead is between your hands. Ensure that your body remains straight and rigid. Keep your hands close together and your elbows pointed down to keep emphasis on the triceps.

  3. Concentric phase
    Without dropping your hips or losing core tension, contract your triceps hard to extend your arms and push yourself back up to the starting position. Repeat.

Exercise Alternatives