Cross-Arm Triceps Extension
Target those triceps! This challenging bodyweight move builds upper body strength using a plank position. Modify on your knees as needed!
The Cross-Arm Triceps Extension is a compound exercise that mainly works the triceps, with help from the chest. No equipment needed: it uses just your bodyweight.
Cross-Arm Triceps Extension Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Upper Chest (pectoralis major, clavicular head)
Cross-Arm Triceps Extension Variations and Alternatives
How to do the Cross-Arm Triceps Extension
Cross Arms Triceps Extension
Starting Position
Begin by getting into a plank position.
Place your hands shoulder-width apart on the floor, with your fingers pointing forward and your palms flat.
Your body should form a straight line from your head to your heels. Ensure your core is engaged and your back is straight.
Position your feet hip-width apart for stability.
Movement
From the plank position, bend your elbows to lower your body towards the floor while keeping your elbows close to your sides.
Ensure your chest moves toward the ground rather than your hips dropping down.
Once your elbows are bent at about a 90-degree angle, press through your palms to push your body back up to the starting position.
Repeat the motion, focusing on engaging your triceps during the push-up phase.
Tips for Beginners
Start with a modified plank on your knees if a full plank is too challenging.
Keep your movements slow and controlled to maintain form.
Ensure you breathe regularly—inhale as you lower and exhale as you push up.
Focus on feeling the muscle engagement in your triceps as you perform the exercise.
Repetitions
Aim for 8-12 repetitions, taking breaks as needed. As you get stronger, you can increase the number of reps.
Cross-Arm Triceps Extension FAQs
What muscles does the Cross-Arm Triceps Extension work?
The Cross-Arm Triceps Extension mainly works the triceps, with help from the chest. The main muscles are the triceps brachii.
What equipment do you need for the Cross-Arm Triceps Extension?
None. The Cross-Arm Triceps Extension is a bodyweight exercise, so you can do it anywhere.
Is the Cross-Arm Triceps Extension a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cross-Arm Triceps Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Cross-Arm Triceps Extension variations and alternatives?
Similar exercises include the Backkick Triceps Extension, Bodyweight Skullcrusher, Bodyweight Kneeling Tricep Extension and Bodyweight Overhead Triceps Extension.
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