What is Tricep extension skull crushers?
Tricep extension skull crushers are a medium-level bodyweight push variation performed from an elevated-hand push-up position, emphasizing triceps while engaging chest, shoulders, core and upper back. You lower your head toward the bar and extend through the elbows to return.
How to Do Tricep extension skull crushers
- Setup position: Place hands on a low bar or raised surface, step back slightly so arms are extended in front; keep feet hip-width and core braced.
- Align body: Align wrists slightly forward of shoulders, keep elbows soft and shoulders retracted; maintain a straight line from head to heels for stability.
- Lower toward bar: Bend elbows and lower your forehead or head toward the bar, keeping elbows tracking backward and torso steady; control the descent slowly.
- Extend elbows: Press through the palms and extend the elbows to push back to the start position while keeping a tight core and neutral neck.
- Progress safely: Begin with shallow range and slow tempo, rest between sets; stop if shoulder pain occurs and regress by raising the bar or reducing range.
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
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of tricep extension skull crushers?
This exercise targets the triceps while recruiting chest, shoulders, core and upper back for stability. It builds elbow extension strength, improves triceps control and pressing mechanics using bodyweight, aiding calisthenics strength and joint control.
What common mistakes should I avoid with skull crushers?
Common mistakes include flaring elbows outward, dropping hips, letting shoulders collapse, moving too quickly, or using excessive range before control. These increase shoulder stress and reduce triceps engagement—use slow tempo, elbow tracking and a braced core.
How can I progress or regress this exercise?
To progress, lower the bar, use rings for instability, or add pauses and slower tempo. To regress, raise the bar or bench, reduce range of motion, or practice tricep dips and close-grip push-ups to build strength safely.