Smith Bar Bodyweight Triceps Extension
Also known as: bodyweight skull crusher
In SetGrip: Bodyweight Triceps Extension (Smith Bar)
- Primary muscleTriceps
- EquipmentBodyweight
- DifficultyBeginner
- TypeCompound · Push
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Set a Smith bar around hip height, grip it at arm's length, and lower your forehead toward it: bodyweight is the resistance, and the higher the bar, the easier the rep. That adjustability lets you scale a set mid-stream just by moving the bar or your feet, making it a rare triceps movement that needs no plates at all.
How to do the Smith Bar Bodyweight Triceps Extension
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Extend your arms straight out in front of you, parallel to the ground.
- Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Smith Bar Bodyweight Triceps Extension work?
The Smith Bar Bodyweight Triceps Extension primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Smith Bar Bodyweight Triceps Extension good for beginners?
Yes. The Smith Bar Bodyweight Triceps Extension is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Smith Bar Bodyweight Triceps Extension?
If you cannot do the Smith Bar Bodyweight Triceps Extension, try the Dumbbell Tate Press, the EZ-Bar Overhead Triceps Extension or the Stability Ball Single Arm Dumbbell Overhead Triceps Extension. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Smith Bar Bodyweight Triceps Extension, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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