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Bodyweight Skull Crusher
A bodyweight triceps extension performed in a plank position on an elevated surface, targeting the triceps to build arm strength and size; suitable for home or gym conditioning.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Chest, Abs
Accessory Muscles
Lats
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Anterior Delts
Chest
3/10Abs
3/10Rectus Abdominis
Lats
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Position yourself facing a stable elevated surface like a bar or bench at knee to waist height. Grip it shoulder-width with an overhand grip and walk feet back to form a straight plank.
- Engage core and glutes to maintain straight body line.
- Bend elbows to lower head toward the surface, keeping upper arms stationary.
- Lower until forehead nears hands or bar.
- Extend elbows to press body back to start.
- Squeeze triceps at top without locking elbows.
- Repeat for reps while controlling descent.
Coaching Tips
Form Cues
- Elbows tucked in.
- Core tight.
- Head neutral.
- Body straight.
- Press through triceps.
Breathing
Inhale as you lower your body, exhale forcefully as you press up, and brace core throughout.
Tempo
3-1-1
Range of Motion
Lower until forehead is just above the surface with elbows at 90 degrees; fully extend arms at top without hyperextension.
Safety
Safety Notes
- Avoid if acute elbow pain exists.
- Ensure platform is stable to prevent slips.
- Do not lock elbows to reduce joint stress.
- Reduce range if shoulder discomfort occurs.
Spotting
Spotting not required; use safeties on rack if applicable for stability.
Common Mistakes
- Flaring elbows out.
- Arching lower back.
- Using momentum to rise.
- Letting head touch surface.
When to Avoid
- Acute elbow injuries
- Shoulder impingement
Flexibility Needed
- Shoulder flexion for plank stability
- Wrist extension comfort
Build Up First
- Proficient plank hold
- Basic push-up form
Also known as
Bodyweight Tricep Extension, Plank Skull Crusher, Elevated Triceps Dip
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