Thats when its time to use fewer muscles to move more of that bodyweight. And thats what youll do during this vicious home triceps move from Men's Health fitness director Ebenezer Samuel, C.S.C.S , the Archer Position Bodyweight Skullcrusher. The move shifts almost all the load of your body onto one arm muscle group your triceps an overload thatll push your triceps to the limit and layer size and strength onto your arms.
Its a killer, says Samuel. And its working your entire body too. Every muscle throughout your core and torso is working to help you stabilize and avoid compensations. Meanwhile, your triceps is working in isolation to raise your entire body.
This all means that a small muscle group is doing most of the work, and thats the perfect stimulus for triceps growth. Bodyweight skullcrusher are hard enough to do correctly, but now, youre adding even more challenge. The motion is small, as you get in position and straighten your elbow, driving your torso upwards, but its ultra-challenging.
That challenge only occurs in the concentric plane, too, letting you build triceps power. Theres a limited amount of eccentric control work being done here, says Samuel. Because after you press up, youre lowering only until your forearm returns to the ground, and that happens quick.
That makes this move an underrated way to build overall triceps power with only bodyweight. By skipping a lot of eccentric work here, youre left with that much power and pop and impetus to squeeze your triceps on every rep, says Samuel.
The best part: You dont need even a hint of equipment. The bodyweight archer-position skullcrusher isnt easy, but it is worth learning if you want massive arms at home. Get to work.
- Start in plank position, elbows directly below your shoulders, core and glutes tight.
- Shift your right arm out to a 90-degree angle and straighten it. Shift your torso toward your left side, placing most of the weight in your left arm. Think of the right arm as a kickstand, says Samuel.
- Tighten your core and glutes. You want your body moving only as one piece, says Samuel. Keep them tight.
- Keeping your torso tight, straighten your left elbow, driving your torso upwards. Pause, squeeze your triceps then return to the ground.
- Do 3 sets of 6 to 8.
The archer-position bodyweight skullcrusher is a perfect move to throw into a bodyweight total-body circuit, or to use on a chest day or in a home triceps workout. And it can be leveled up and combined into bodyweight supersets and drop sets too, says Samuel. This is a perfect move, because youll do so few reps, to drop set, says Samuel. Try this: Do 6 to 8 archer-position Skullcrushers per side, then immediately to 10 standard bodyweight Skullcrushers. Do 3 sets. Itll rock you, says Samuel.
For more tips and routines from Samuel, check out our full slate of Eb and Swole workouts. If you want to try an even more dedicated routine, consider Eb's New Rules of Muscle program .