Bodyweight Triceps Extension
A bodyweight skull crusher performed with hands on a bar or bench edge, lowering the head below the hands by bending the elbows to train the triceps.
Primary muscles
- Triceps
Secondary muscles
- Abs (Rectus Abdominis)
- Front Delts
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Grip the edge of a stable bench or a low bar at hip height with a shoulder-width overhand grip, walk the feet back into a straight-arm plank.
Keep the body rigid and the elbows pointing forward.
Bend the elbows to lower the head under the bar or past the bench edge.
Stop when you feel a strong stretch in the triceps.
Extend the elbows to press back to straight arms.
Breathing: Inhale as you lower, exhale as you press back.
Coaching tips
Elbows forward, not out
Hips stay in line
Lower surface = harder
Common mistakes
Turning it into a push-up
Hips piking
Dropping too fast
Safety notes
Use a bar or bench that cannot slide, and start with a higher surface to learn the movement.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.