Cross Arms Triceps Extension
Cross Arms Triceps Extension Exercise Description
The Cross Arms Triceps Extension is a bodyweight elbow‑extension drill that primarily targets the triceps brachii on the back of the upper arm. You’ll maintain a rigid, plank‑like body while bending and straightening the elbows so the triceps do the work, with minimal shoulder movement. The anterior deltoids and pectorals assist isometrically, while the core and scapular stabilizers help keep a neutral spine and steady shoulder position. Because resistance is created by body angle, it’s easy to adjust difficulty by changing how far you lean without needing extra equipment. Done with controlled reps and tight positioning, this exercise reinforces proper elbow extension mechanics, shoulder stability, and wrist neutrality for strong, well‑grooved triceps action.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Triceps Brachii - Lateral Head
- Stabilizing Muscles: Deltoid - Anterior, Pectoralis Major - Clavicular Head, Rectus Abdominis, Serratus Anterior, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Deep Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Cross Arms Triceps Extension Exercise
‘- Set up on the floor in a straight‑body position supported by your forearms and the balls of your feet; hands flat on the floor just in front of your face, shoulder‑width apart.
– Brace your core and glutes; keep a neutral spine and neck. Gently set the shoulder blades down and slightly back.
– Keep elbows tucked under shoulders and wrists neutral (no excessive bend).
– Press through your palms and extend your elbows to lift your body, maintaining a rigid plank from head to heels.
– Stop just short of locking out hard; keep shoulders level and away from your ears.
– Lower under control by bending the elbows until your forearms return toward the floor, keeping the torso stiff and elbows tracking in.
– Breathe steadily; avoid letting the hips sag or pike, and avoid flaring the elbows.
Cross Arms Triceps Extension Tips
‘- Set up with your hands flat on the floor just in front of your face, shoulder‑width apart, to match the intended leverage.
– Brace your core and glutes so your body stays in a rigid, plank‑like line from head to heels.
– Keep your spine and neck neutral, with the shoulder blades gently set down and slightly back.
– Maintain elbows tucked under your shoulders and let the triceps drive the motion, with minimal shoulder movement.
– Keep your wrists neutral (no excessive bend) as you press through your palms to extend the elbows.
– Stop just short of locking out hard at the top while keeping the shoulders level and away from your ears.
– Lower under control by bending the elbows, letting the forearms move back toward the floor without letting the torso sag or move.
– Keep your elbows tracking in and avoid letting them flare out during both the ascent and descent.
– Adjust difficulty by changing how far you lean, using your body angle to increase or decrease resistance.
Cross Arms Triceps Extension Beginner Introduction
The Cross Arms Triceps Extension is a bodyweight move that emphasizes straightening the elbows while the rest of the body holds a firm, plank-style posture. The main effort comes from the triceps on the back of the upper arms, with support from the front shoulders, chest, and core. Throughout the motion, the torso stays long and braced, the neck follows the line of the spine, and the shoulders stay settled rather than shrugging up, so the arms can handle most of the work.
This exercise relies on your own body mass rather than external load, and the challenge changes depending on how far the body leans over the hands. A shallower angle feels lighter, while a steeper angle increases tension on the arms. The movement pattern highlights smooth elbow action, steady wrists, and consistent shoulder positioning, helping build strong pressing mechanics for other upper‑body training. Controlled, deliberate repetitions place a premium on stability, alignment, and clean triceps engagement.