A bodyweight skull crusher performed with hands on a bar or bench edge, lowering the head below the hands by bending the elbows to train the triceps.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Grip the edge of a stable bench or a low bar at hip height with a shoulder-width overhand grip, walk the feet back into a straight-arm plank.
Keep the body rigid and the elbows pointing forward.
Bend the elbows to lower the head under the bar or past the bench edge.
Stop when you feel a strong stretch in the triceps.
Extend the elbows to press back to straight arms.
Breathing: Inhale as you lower, exhale as you press back.
Elbows forward, not out
Hips stay in line
Lower surface = harder
Turning it into a push-up
Hips piking
Dropping too fast
Use a bar or bench that cannot slide, and start with a higher surface to learn the movement.