I read somewhere that Skull Crushers is the only exercise that has a “warning” in its name. I can only imagine how the name came to be, but what I do know is that it’s probably one of the best triceps exercises you can do. What’s even more amazing about this exercise is that you don’t even need a gym to do them! Bodyweight Skull Crushers can be just as effective and get those shirt busting weapons you’re looking for!
Bodyweight Skull Crushers
Guys may laugh at most bodyweight exercises because they think they need to lift large amounts of weight to build muscle. This really isn’t the case and you can visit any cross training gym or take a bootcamp/circuit class to see some really hot physiques that were built mostly from bodyweight exercises. For women, fear not, you won’t get the bulk that men do anyway due to purely genetic reasons, and this is an amazing exercise to help tone your upper arms.
What are bodyweight skull crushers?
They are a variation of the common Skull Crusher Tricep workout. With dumbbells, you’re lying on a bench and extending a barbell to your front. With the bodyweight version, you’re using gravity, positioning, and well… your own body weight.
How to do bodyweight skull crushers.
1. In the gym: On a Smith machine or rack set, set the bar to waist height or slightly higher. Outside of the gym: You can use almost any stable object that allows you to grab it with your hands, such as a counter or stair railing.
2. Keep your abs tight and form a plank while holding the bar from the upright position. (Note: A pair of lifting grips will alleviate hand fatigue and give you a more stable grip.)
3. Lower your body, bending your elbows until your forehead is just about to touch the bar. You’ll want to focus on keeping your elbows tucked in at your sides as much as possible. Break.
4. Return to starting position, and that completes one full rep!
Tips:
The higher the bar, the less you will work the triceps. The lower the bar, the more you will hit the triceps.
This is not just a great triceps exercise, but it is a good stability exercise. Since you’re also engaging your core in “planks,” you’ll probably feel it in your abs as well!
