Inverted Skull Crusher Guide: Step-by-Step Triceps Extension
Master the inverted skull crusher with our expert guide. Learn proper form, avoid common mistakes, and build triceps strength using only your bodyweight.
How to Perform
- 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
- 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
Primary movers
- Triceps
Stabilizers
- Core
- Forearms
- Shoulders
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms