Also known as: skullcrusher push-up, bodyweight skullcrushers, elevated tricep push-up, incline skull crushers

What is Tricep extension skull crushers?

Tricep extension skull crushers are a bodyweight push variation performed from an elevated hands position that targets the triceps while engaging chest, shoulders, core and upper back. It’s medium difficulty - requires shoulder stability and controlled range of motion suitable for intermediate trainees.

How to Do Tricep extension skull crushers

  1. Set hand position: Place hands on a stable bar or edge, shoulder-width apart, with fingers gripping forward and wrists neutral for stability.
  2. Step back and brace: Step feet back into a plank-like angle and engage core, glutes, and shoulders to maintain a straight line from head to heels.
  3. Lower under control: Bend elbows while keeping them slightly forward, lowering your forehead toward the bar until elbows reach about 90 degrees.
  4. Extend to finish: Press through the palms and extend the elbows to return to the start, fully contracting triceps without locking out aggressively.
  5. Reset and breathe: Reset form between reps, inhale on the lower phase, exhale on the push, and stop if you feel sharp shoulder or elbow pain.

Muscle Groups

Chest, Core, Shoulders, Trapezius, Back

Description

Starting in a hands elevated push-up position with your arms positioned on a bar. Have small step backwards.

Start doing regular push-up but let your arms be in front of you at all times. Your should lower your head so it is in the same level as the bar you are holding your hands.

Return to the starting position.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of tricep extension skull crushers?

This exercise strengthens the triceps while recruiting chest, shoulders and core for stability. It improves pressing control, elbow extension strength, and functional shoulder stability using only bodyweight.

What common mistakes should I avoid when doing skull crushers?

Common errors include flared elbows, sagging hips, using momentum, and letting wrists collapse. Keep elbows controlled, core tight, and a slow tempo to protect shoulders and target triceps effectively.

How can I progress or regress this exercise?

To progress, increase range of motion or elevate feet; add tempo or pause reps. To regress, move hands higher, reduce depth, or perform assisted variations to build shoulder and tricep strength first.