Reverse Skull Crusher Triceps Pushup is an extremely hard exercise where you use the triceps to lift your own bodyweight. You need (almost) no equipment for this exercise, so that you can train this any time, wherever you are.

This exercise is part of my hard-core training routines. Don't attempt to do this unless you feel your triceps are really strong and can handle this amount of resistance! If you're a starter, try easier triceps exercises first to build up your muscle strength.

For this exercise, you'll either need a kettlebell with a wide handle or a stable piece of furniture to support your arms on, e.g. a bed with hard frame.

Preparation:

1) Lay down on the floor, chest-down, like normal pushups. In front of you, just before your head, there should be a kettlebell or a stable piece of furniture, e.g. a bed with hard frame. You'll use the frame edge or the kettlebell handle for arm support.
2) Grasp the kettlebell handle or the edge of the furniture with an overhand narrow grip.
3) Bend the elbows, but don't put them too wide apart. They should be parallel to each other at all times.
4) Prepare for the execution. Tense your whole body, especially concentrate on the abs and glutes area. Trust me, without tensing those muscles you won't be able to lift yourself from the floor!

Execution:

1) Raise your body from the floor by straightening your arms. Feel your triceps engaged through the whole movement!
2) Lower your body slowly towards the floor by bending the elbows. Feel your triceps engaged through the whole movement!
3) Do as many reps as you can.

Pawel Recommends:

1) If that's too hard for you, try beginner's variation: Instead of on your feet, support the body on your knees. This will reduce the total weight put on the triceps. Another beginner's variation is raising the level of the arm support. Try grabbing something that is considerably higher than the kettlebell handle.
2) Don't release muscle tension at any stage of the exercise. You will fall to the ground if you attempt to relax your abs or glutes!