Overview
The bodyweight skull crusher is a triceps-focused push-up variation where you lower your forehead toward a bar before pressing back up. The movement closely mimics a lying skull crusher, but instead of using weights, your triceps work to push your body away from the bar. Unlike traditional skull crushers performed with dumbbells or a barbell, this movement leverages gravity and your own body weight to challenge the triceps, shoulders, and core.
How to Perform Bodyweight Skull Crushers
Step 1: Setup
Find a stable bar (such as a Smith machine, squat rack, or parallel bars).
Adjust the bar height based on your strength level: higher bars are easier, and lower bars increase difficulty.
Stand facing the bar, grip it with an overhand shoulder-width grip, and step back into a diagonal plank position.
Step 2: Lowering Phase
Keep your body straight from head to heels, engaging your core and glutes.
Bend your elbows and lower your head toward the bar.
Lower yourself under control until your forehead is just above the bar.
Step 3: Pressing Phase
Push through your triceps, extending your elbows to return to the starting position.
Keep your elbows close to your body to maximize triceps activation.
Repeat for the desired reps, maintaining proper form throughout.
Common Mistakes to Avoid
Flaring the elbows out, reducing triceps activation.
Letting the hips drop, putting strain on the lower back.
Using momentum instead of muscle control to push up.
Not lowering far enough, limiting range of motion and effectiveness.
Improper hand placement, which can shift the focus away from the triceps.
Benefits of Bodyweight Skull Crushers
1. Builds Stronger and Defined Triceps
The triceps brachii are the primary movers in this exercise, helping to increase arm size and strength.
2. Improves Upper Body Stability
Holding a stable plank position throughout the movement strengthens the shoulders, chest, and core muscles.
3. Reduces Wrist and Elbow Strain
Unlike weighted skull crushers, this variation allows for a natural wrist position, reducing stress on the elbows and wrists.
4. Great for Calisthenics and Home Workouts
This exercise requires no additional weights, making it an excellent bodyweight alternative for home workouts or calisthenics training.
5. Adjustable Difficulty
By changing the bar height, you can easily modify the intensity:
Higher bar = easier (more upright position)
Lower bar = harder (more horizontal position)
Muscles Worked
