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Floor Triceps Extensions
Intermediate
Level 55/100
Floor triceps extensions ("calisthenics skull crushers") are done from a high plank. You bend only the elbows to bring the head toward the floor while the rest of the body stays still. One of the best triceps builders in calisthenics.
LevelIntermediate-Advanced
Sets3-4 × 6-10 reps
Rest90 sec
EquipmentFloor
Execution
High plank, hands under shoulders, arms extended. Keep elbows pointing FORWARD (critical). Bend only at the elbows so the nose approaches the floor between the hands. Elbows do not flare—they travel straight forward. Body stays still except at the elbows. When the nose nearly touches the floor, extend the triceps hard.
Difficulty progression
The more horizontal the body, the harder. Start with hands on a chair and progress to the floor.
Activation
Hits all three triceps heads exceptionally well, especially the long head (crosses the shoulder).
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