10 Best Band Skull Crusher Alternatives for Home & Gym

The Band Skull Crusher is done lying on your back with a band. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, the Triceps Press and the Body Tricep Press.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Band Skull Crusher

Band Skull Crusher
Primary muscle
Triceps
Equipment
Band
Difficulty
Intermediate
Type
Isolation
How to perform Band Skull Crusher
  1. Secure a band to the base of a rack or the bench. Lay on the bench so that the band is lined up with your head.
  2. Take hold of the band, raising your elbows so that the upper arm is perpendicular to the floor. With the elbow flexed, the band should be above your head. This will be your starting position.
  3. Extend through the elbow to straighten your arm, keeping your upper arm in place. Pause at the top of the motion, and return to the starting position.
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Ranked Band Skull Crusher Alternatives

10 substitutes, ranked by how closely each one matches the Band Skull Crusher on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    76% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Band Skull Crusher
    • Equipment: bodyweight only, not a band
    • Body position: kneeling, not lying on your back
    • Balance: harder to stay steady on than the Band Skull Crusher
  2. Triceps PressPlay demonstration

    2. Triceps Press

    58% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Band Skull Crusher
    • Equipment: bodyweight only, not a band
    • Body position: kneeling, not lying on your back
  3. Body Tricep Press

    3. Body Tricep Press

    57% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Band Skull Crusher
    • Equipment: bodyweight only, not a band
    • Body position: lying face down, not lying on your back
  4. Body-upPlay demonstration

    4. Body-up

    55% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
    2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
    3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
    4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Band Skull Crusher
    • Equipment: bodyweight only, not a band
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Band Skull Crusher
  5. Bench Dip On FloorPlay demonstration

    5. Bench Dip On Floor

    55% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Band Skull Crusher
    • Equipment: bodyweight only, not a band
    • Body position: seated, not lying on your back
    • Balance: harder to stay steady on than the Band Skull Crusher
  6. Bench Dip (Knees Bent)Play demonstration

    6. Bench Dip (Knees Bent)

    54% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Band Skull Crusher
    • Equipment: bodyweight only, not a band
    • Body position: seated, not lying on your back
    • Balance: harder to stay steady on than the Band Skull Crusher
  7. Triceps Dips FloorPlay demonstration

    7. Triceps Dips Floor

    53% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
    2. Slide your butt off the front of the chair with your legs extended in front of you.
    3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
    4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
    5. Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Band Skull Crusher
    • Equipment: bodyweight only, not a band
    • Body position: seated, not lying on your back
  8. Incline Close-grip Push-upPlay demonstration

    8. Incline Close-grip Push-up

    52% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Band Skull Crusher
    • Equipment: bodyweight only, not a band
    • Body position: lying face down, not lying on your back
  9. Three Bench DipPlay demonstration

    9. Three Bench Dip

    52% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    4. Push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Band Skull Crusher
    • Equipment: bodyweight only, not a band
    • Body position: seated, not lying on your back
  10. Incline Push-up Close-grip

    10. Incline Push-up Close-grip

    51% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands next to one another on the bar.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Band Skull Crusher
    • Equipment: bodyweight only, not a band
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Band Skull Crusher

How to Choose the Right Band Skull Crusher Substitute

Choose a substitute by matching resistance profile, joint tolerance, and triceps head emphasis. Bands bias lockout tension and favor the lateral head; cables and dumbbells provide more even loading and allow precise incremental increases. Consider elbow stress, cue: maintain a neutral wrist and halt 10–15 degrees before lockout to reduce shear. Also match body position: supine skull crushers and overhead extensions differ in long‑head stretch, so pick the movement that targets the head you want and lets you progressively overload with strict elbow control.

Band Skull Crusher FAQ

What muscles does Band Skull Crusher work?

Band Skull Crushers primarily work the triceps, lateral, long, and medial heads, through elbow extension. Keep elbows stationary and upper arms vertical to isolate the triceps and minimize shoulder involvement.

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