Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
All triceps exercisesTriceps · Calisthenic

Bodyweight Bar Skullcrusher

A bodyweight triceps extension performed on a bar or rings. Elbows bend to lower the head under the bar, then extend to press the body back up.

IntermediateBar / rings3 × 6–12
Bodyweight Bar Skullcrusher demonstration thumbnail — How To: Bodyweight Skull Crusher with Barbell
TricepsBar / rings

Bodyweight Bar Skullcrusher

Demo · Primal Method

Verified Bodyweight Bar Skullcrusher demonstration by Primal Method. Click to play.

How to do the Bodyweight Bar Skullcrusher

  1. 1Rigid plank body line
  2. 2Only the elbows bend
  3. 3Raise the bar to reduce difficulty
  4. 4Own the eccentric

Benefits of the Bodyweight Bar Skullcrusher

  • Builds strength and size in the triceps through a full, controlled range of motion
  • Also trains core, shoulders as supporting movers
  • Builds real relative strength — moving your own bodyweight through space
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services