Bodyweight skullcrushers using a bench

What bodyweight skullcrushers train

Bodyweight skullcrushers using a bench isolate the triceps through an elbow extension movement pattern.

Primary mover

The triceps brachii does almost all the work. The long head engages particularly during the stretched position with arms overhead. The movement isolates the triceps similar to weighted skullcrushers but using bodyweight as the load.

Long head emphasis

The overhead arm position during the movement preferentially activates the long head of the triceps. The long head crosses the shoulder joint so positions that stretch it tend to recruit it better. Bodyweight skullcrushers emphasise this head well.

Limited stabiliser work

Unlike compound pressing, bodyweight skullcrushers focus the work on the triceps with minimal other muscle involvement. The isolation is the main feature. The reduced stability demand concentrates effort on the target muscle.

Setup and execution

Bodyweight skullcrusher technique requires specific setup attention since the bench position determines difficulty.

Starting position

Place hands on a bench shoulder width apart with the body in a straight plank position. Walk feet back so your body angles down toward the bench. The steeper the angle the harder the exercise. Arms straight to start. Body tight throughout.

The lowering phase

Bend at the elbows lowering your forehead toward the bench. Keep upper arms stationary throughout. Only the forearms move. The elbows stay pointing forward rather than flaring out. Maintain plank position throughout.

The press up

Press back to starting position by extending the elbows. Focus on triceps contraction. Maintain rigid plank position. Avoid letting the hips sag or the back arch. The strict isolation produces best tricep stimulus.

Common mistakes

Allowing upper arms to move which turns the exercise into a push up. Hips sagging breaking the plank position. Insufficient range of motion. Using legs to assist. Most issues come from poor body tension or rushed reps.

Making it harder or easier

Several variations adjust the difficulty of bodyweight skullcrushers using a bench.

Adjusting the body angle

Steeper angle (feet further back, body more horizontal) makes the movement harder. Shallower angle (feet closer, body more upright) makes it easier. Start with whatever angle allows 8 to 12 quality reps. Progress angle as strength improves.

Use a lower bench or floor

Lower surfaces increase difficulty by making the body more horizontal. Floor based versions provide the hardest bodyweight variation. The progression naturally follows once standard bench versions become easy.

Feet elevated

Placing feet on an elevated surface makes the movement harder by shifting more bodyweight onto the arms. The variation suits trainees who have mastered the basic version. Progress carefully as the increased loading affects technique.

Single arm variations

Advanced trainees can perform single arm bodyweight skullcrushers. The variation is significantly harder than bilateral work. Most trainees should master bilateral versions before attempting single arm work.

Keep training

For weighted versions, our Lying Dumbbell Skullcrushers covers dumbbell skullcrushers. Lying Barbell Skullcrushers covers the barbell version. And Best Tricep Exercises for Beginners covers where to start.