Arms
Inverted Skull Crusher
A gravity-defying bodyweight triceps extension that builds functional upper arm strength using a Smith machine or bar.
How to perform.
Follow the sequence — setup is half the lift.
Set a barbell in a rack or Smith machine at approximately waist height and stand facing the bar.
Grasp the bar with an overhand grip, hands shoulder-width apart, and step your feet back until your body forms a straight line from head to heels.
Lower your body by bending only at the elbows, allowing your head to move under the bar while keeping your elbows tucked in.
Continue the descent until your forehead or the top of your head is close to the bar and your triceps are fully stretched.
Press through your palms to extend your arms and return to the starting position without locking your elbows out aggressively.
Maintain a rigid spine and engaged core throughout the entire range of motion to prevent your hips from sagging.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring the elbows out to the sides which shifts tension to the shoulders.
- Bending at the waist or sagging the hips instead of maintaining a plank position.
- Using a bar height that is too low before mastering the basic mechanics of the movement.
- Rushing the eccentric phase and losing control as the head approaches the bar.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.