The Ultimate Bodyweight Triceps Exercise
Summary
Jeff Cavalier of AthleanX demonstrates how to perform a bodyweight version of the classic skull crusher (lying tricep extension) using nothing but a bar, rack, or any stable surface. This exercise, called the standing skull crusher, requires minimal equipment and can be performed virtually anywhere. A leg-raise variation is also introduced to increase difficulty and core engagement.
Key Points
- The lying tricep extension (skull crusher) is considered one of the greatest tricep exercises, and this variation replicates it using only bodyweight.
- A squat rack bar, bed, couch, or any stable surface at roughly hip height or slightly lower can be used as the anchor point.
- Hand position should be approximately shoulder-width apart — narrower than a standard incline push-up.
- The key movement pattern is dropping down under the bar toward the forehead, then pressing up and out — not straight back like a push-up.
- Going slightly further back (beyond the bar) increases the overhead stretch on the triceps, similar to the benefit of dumbbell skull crushers performed behind the head.
- A single-leg raised variation significantly increases core activation while maintaining the same tricep-focused mechanics.
- The exercise is trained to failure, making it highly effective despite no external load.
Exercise Details
Target Muscles
- Primary: Triceps (all three heads, with emphasis on the long head due to the overhead stretch)
- Secondary: Core stabilizers (especially in the single-leg variation)
Proper Form Cues
- Set the bar at just below hip height
- Start in an incline push-up position, then walk hands slightly narrower to shoulder width
- Position body so you lower under the bar, bringing the bar toward the forehead
- Press up and out to return to the starting position — think of it as an arc, not a straight push
- For added stretch, allow the body to drift slightly past the bar on the descent before reversing
- Keep the movement slow on the way down, controlled on the way up
Common Mistakes to Avoid
- Using too wide a hand position (reduces tricep isolation)
- Pressing straight back like a push-up instead of up and out (shifts load to chest/shoulders)
- Allowing arms to drift too far forward during the standard lying version (referenced from a previous video)
Sets/Reps Recommendations
- Perform sets to failure
- No specific set count mentioned; emphasis is on effort and form