Bodyweight Triceps Extension

The bodyweight triceps extension (sometimes called a bodyweight skull crusher) has you lean forward onto a bar or bench and bend and straighten your elbows. It isolates the triceps with no equipment beyond a stable support and scales with your body angle.

Intermediate 💪 Triceps Isolation Push
3
Sets
8–15
Reps
60–90 sec
Rest
Isolation
Type
🏋️ Bodyweight🏋️ Bench
Bodyweight Triceps Extension — start and finish positionsSTARTFINISH
Bodyweight
Triceps Intermediate Isolation
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Muscles Worked

Learn more in the Triceps training guide →

Primary
Triceps
Secondary
Forearms
Highlighted muscles

How To Perform

  1. 1 Place your hands on a sturdy bar, bench or counter edge, about shoulder-width apart, and walk your feet back so your body is angled forward in a straight line.
  2. 2 Keep your core braced and your elbows pointing forward.
  3. 3 Bend your elbows to lower your head toward your hands.
  4. 4 Straighten your elbows to push your body back to the start.

Form Cues

  • ✓ Keep your upper arms still and let only the elbows bend.
  • ✓ Make it easier by standing more upright, or harder by lowering your hands.
  • ✓ Keep your body in a straight line from head to heels.

Common Mistakes

  • ✗ Letting the elbows flare out, which turns it into a push-up.
  • ✗ Sagging the hips or arching the back.
  • ✗ Using an unstable surface that moves under your hands.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Bodyweight Triceps Extension, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Bodyweight Triceps Extension? These alternatives target the same muscles:

Skull Crusher
Triceps · Intermediate
→
Cable Tricep Pushdown
Triceps · Beginner
→
Bench Dip
Triceps · Beginner
→
Cable Overhead Tricep Extension
Triceps · Beginner
→

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Where This Exercise Fits

FAQ

How many sets of Bodyweight Triceps Extension should I do?▾
3 sets of 8–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for triceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Bodyweight Triceps Extension target?▾
Bodyweight Triceps Extension primarily targets the Triceps. Secondary muscles include Forearms.
Is Bodyweight Triceps Extension good for beginners?▾
Bodyweight Triceps Extension is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?▾
For Bodyweight Triceps Extension, 60–90 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.