Bodyweight Skullcrusher - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Bodyweight Skullcrusher

Step by step instructions, muscle activation and variants for the Bodyweight Skullcrusher.

MediumTriceps

About this exercise

The bodyweight skullcrusher is a triceps isolation exercise performed using only bodyweight, typically leaning against a bench or the floor, where you hinge at the elbows to lower your head toward the surface and push back up. It replicates the movement pattern of the barbell skullcrusher without any equipment.

How to Perform

  • Place your hands on the edge of a bench or on the floor with arms fully extended, body at an incline or horizontal position
  • Keep your upper arms fixed in place, pointing toward the surface below
  • Bend your elbows to lower your head toward the bench or floor, keeping elbows narrow
  • Stop before your head makes contact and feel the stretch in your triceps
  • Push through your triceps to extend your elbows and return to the starting position
  • Keep your core tight and avoid letting your hips sag throughout the movement
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Triceps
Secondary
Front shouldersMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Bodyweight Skullcrusher

The Bodyweight Skullcrusher is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

1-Board Press

Medium
TricepsMiddle chestFront shoulders

Assisted triceps dip

Easy
Triceps

Aztec Push-Up

Bodyweight · Hard
TricepsMiddle chestCoreFront shoulders

Band Bent-Over One-Arm Kickback

Easy
TricepsCoreLower back