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Cross Arms Triceps Extension

Step by step instructions, muscle activation and variants for the Cross Arms Triceps Extension.

MediumTriceps

About this exercise

The cross arms triceps extension is a bodyweight floor exercise where you lower your crossed forearms toward the ground and push back up through elbow extension, placing intense isolated tension on the triceps. The crossed-arm position shifts the emphasis away from the chest and onto the backs of the upper arms.

How to Perform

  • Start in a push-up position with your arms straight and hands close together on the floor
  • Cross your forearms so that each hand is near the opposite elbow, keeping elbows pointed forward
  • Brace your core and keep your body in a straight line from head to heels
  • Bend your elbows to lower your forearms toward the floor, keeping the crossed position
  • Push through your triceps to extend your arms and return to the starting position
  • Perform the desired number of repetitions with controlled speed

Muscle Activation

Primary
Triceps
Secondary
Front shouldersMiddle chest

About the Cross Arms Triceps Extension

The Cross Arms Triceps Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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