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Blast Your Triceps With This Bodyweight Skullcrusher Upgrade

The Rocker Bodyweight Skullcrusher Builds Triceps
The Rocker Bodyweight Skullcrusher Builds Triceps

There is a fix though. That move comes from Men's Health fitness director Ebenezer Samuel, C.S.C.S. , and it's called the Rocker Bodyweight Skullcrusher. And with this move, you push your elbow through a greater range of motion, challenging your triceps that much more. "This bodyweight skullcrusher variation is all about putting the triceps on stretch," says Samuel, "and we get to do it at both the elbow joint and the shoulder joint. And it will crush you."

It's a perfect move to build your arms and layer on triceps muscle, because it places your triceps under more load than you may think. The rocker bodyweight skullcrusher is exactly like it sounds. It starts out like a standard bodyweight skullcrusher, as you open in a tight plank. But instead of simply straightening your arms, you "rock" your entire torso forward first, lowering toward the ground more.

"This added range of motion is key," says Samuel. "Suddenly, your triceps have to work that much harder, over greater range and from a more ROM-challenged position, to press your body up."

That stretch creates more challenge than you think for two reasons. First off, you're moving over a greater range of motion overall. Secondly, you're also combining movement ideas. "The skullcrusher typically involves only elbow extension," says Samuel. "Here, there's elbow extension and slight shoulder flexion, movement at two joints done with a very controlled motion."

It's OK to actually "rock" out of the rocker bodyweight skullcrusher too. "You will have to be explosive coming out of the bottom position," says Samuel. "You almost want to think of 'loading up' your triceps when you rock forward, pausing for a second, then exploding upwards."

The best part about the move is that it requires zero equipment and can be done anywhere. "It's the perfect triceps move for a home workout," says Samuel.

  • Start in plank position, elbows directly below your shoulders, core and glutes tight.
  • Shift your entire torso forward, bringing shoulders in front of elbows and lowering your torso to the ground as far as you can while keeping your forearms on the ground. "This will be different for everyone," says Samuel. "The key is you're getting some triceps stretch.
  • Keeping your elbows and core tight, straighten your arms, pressing your torso upwards.
  • Return to the plank position. That's 1 rep.
  • Do 3 sets of 6 to 8.

The Rocker Bodyweight Skullcrusher is a perfect addition to any arm workout, or a versatile move you can use on a push day, says Samuel. "It's a terrific lead move to a triceps workout too," says Samuel, "and you can also use it as your lone triceps move on chest day. You're getting more range of motion here than you may think, which is terrific."

Count on this: Your triceps will feel this move, and arm growth is bound to follow.

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 .

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