This Smart Bodyweight Drop Set Will Crush Your Triceps

When it comes time to tax your triceps to the limit, you can do more than just reach for a dumbbell or head over to a cable tower for mindless pressdowns. You can burn out your arms using only your bodyweight—all it takes is solid form, concentration, and a smart rep scheme.

This bodyweight skull crusher finisher from Men’s Health fitness director Ebenezer Samuel, C.S.C.S. uses a drop set structure to help you pile up more reps than you could manage using a more typical straight rep scheme. Instead of working to a fixed number of reps, you’ll push for as many as you can until failure—and then switch up your approach to eke even more out of your tired triceps.

By adding this finisher to your arm day, you’re giving your triceps some love without using any extra gear. If you’re worried about not working hard enough, stop fretting—your bodyweight will be more than enough to leave your arms shaking if you do these properly.

How to Do the Bodyweight Skull Crusher Drop Set Finisher

Do 3 to 4 full sets

●Get into a strong elbow plank position, with your hands on the floor a little beyond your head. You should be squeezing your glutes and core hard to create full-body tension.

●Straighten your elbows, pressing your palms down into the floor. Squeeze your triceps hard at the top of the movement.

●Lower your elbows back down to the floor under control; don’t slam down to the ground.

●Perform as many reps as possible.

●On your final rep before failure, lower slowly down into a plank position. Take 3 to 4 seconds to do so, emphasizing the eccentric portion of the movement.

●From the bottom, shift your hands back up into the high plank (pushup) position.

●Bend your elbows to lower back down to the ground, again emphasizing the eccentric portion of the movement by taking 3 to 4 seconds down. Repeat for 4 to 6 lowering reps.

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