Bodyweight Skull Crushers
Primary musclesAbs، Triceps، Full Body، Calisthenic
EquipmentFull Gym، NO EQUIPMENT
Level—
Suggested3 × 8–12
Overview
Bodyweight Skull Crushers are a triceps-centered push-up variation. You lower your forehead toward a bar, then drive yourself back up. The pattern resembles a lying skull crusher, but you use your own body weight instead of dumbbells or a barbell. Gravity creates the resistance, and your triceps, shoulders, and core do the work.
How to do it
- 1
Setup
- Choose a solid bar, such as a Smith machine, squat rack, or parallel bars.
- Set the bar height to fit your strength: a higher bar makes the exercise easier, while a lower bar makes it harder.
- Face the bar, take an overhand shoulder-width grip, and walk your feet back into a diagonal plank.
- 2
Lowering Phase
- Lock in a straight line from head to heels by bracing your core and glutes.
- Bend your elbows and guide your head down toward the bar.
- Descend with control until your forehead is just above the bar.
- 3
Pressing Phase
- Drive through your triceps and extend your elbows to come back to the start.
- Keep your elbows tucked close to your body to maximize triceps activation.
- Continue for the desired reps while keeping your form solid.
Form tips & common mistakes
Tighten your core so your hips do not sag.
Keep your body in a straight line and do not arch your back.
Move with control instead of speeding through the reps.
Keep your elbows near your head to fully engage the triceps.
Match the bar height to your current strength level.
Muscles worked
Target
Triceps Brachii، Secondary - Forearms، Secondary - Deltoid، Anterior، Secondary - Pectoralis Major
Stabilizers
Rectus Abdominis
