Bodyweight Triceps Extension

Technique

The bodyweight triceps extension is a skull-crusher done with your own body: you hold a low bar or Smith machine bar, lean in a straight plank and bend only at the elbows so your head lowers below the bar. It loads the triceps heavily in a stretched position, and you adjust the difficulty by moving your feet closer to or further from the bar.

Steps

1. Grip a bar set at about hip height with hands shoulder-width apart and walk your feet back into a straight plank
2. Brace your core and glutes so your body stays in one line
3. Bend your elbows and lower your forehead under the bar, keeping the upper arms pointing at the bar
4. Press the bar away by straightening your elbows until your arms are locked out

Common mistakes

• Letting the hips sag or pike instead of holding the plank
• Flaring the elbows wide and turning it into a push-up

Variations

• Kneeling version on a bar set lower
• Suspension trainer triceps extension

FAQ