Bodyweight Skull Crushers

I read somewhere that Skull Crushers is the only exercise that has a “warning” in its name. I can only imagine how the name came about, but what I do know is that it’s probably one of the best tricep exercises you can do. What’s even more amazing about this exercise is that you don’t even need a gym to do them! Bodyweight Skull Crushers can be just as effective and get you those shirt busting weapons you’re looking for!

Bodyweight Skull Crushers

Guys may laugh at most bodyweight exercises because they think they need to lift large amounts of weight to build muscle. This really isn’t the case and you can visit any cross-training gym or take a bootcamp/circuit class to see some really hot physiques that were built primarily from bodyweight exercises. For women, fear not, you won’t get the bulk that men get anyway due to purely genetic reasons, and this is an amazing exercise to help tone your upper arms.

What are bodyweight skull crushers?

They are a variation of the common Skull Crusher Tricep workout. With dumbbells, you are lying on a bench and extend a barbell towards your forehead. With the bodyweight version, you’re using gravity, positioning, and well…your own bodyweight.

How to do bodyweight skull crushers.

1. In the gym: On a Smith machine or set of racks, set the bar at waist height or a little higher. Outside the gym: You can use just about any stable object that allows you to grab it with your hands, like a counter or stair railing.

2. Keep your abs tight and form a plank while holding the barbell from the upright position. (Note: A pair of lifting grips will relieve hand fatigue and give you a more stable grip.)

3. Lower your body, bending your elbows until your forehead is about to touch the bar. You’ll want to focus on keeping your elbows close to your sides as much as possible. Pause.

4. Return to starting position, and that completes one full rep!

Tips:

The higher the bar, the less you’ll work your triceps. The lower the bar, the more you hit the triceps.

This is not just a great triceps exercise, but it is a good stability exercise. Since you’re also engaging your core in “planks,” you’ll probably feel it in your abs too!