Exercise guide
Cross Arms Triceps Extension
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
- Waist
This bodyweight isolation exercise targets the triceps while demanding intense core stability, effectively mimicking a skull crusher movement using your own body mass. It is highly effective for developing the long head of the triceps and improving functional pressing strength.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Begin in a forearm plank position on the floor with your feet hip-width apart.
- Cross your forearms in front of your chest so that each hand is resting near the opposite elbow.
- Engage your core and glutes to create a rigid, straight line from your head to your heels.
How to do it
- Exhale as you press firmly through your palms and the sides of your forearms to extend your elbows, lifting your upper body away from the floor.
- Continue the press until your arms are fully extended, keeping your core locked to prevent your hips from sagging.
- Inhale as you slowly lower your forearms back to the starting position with a controlled 3-second eccentric phase.
- Maintain a steady tempo, avoiding any momentum or 'kipping' from the hips.
Form checklist
- Keep your elbows tucked in line with your shoulders; do not let them flare out wide.
- Maintain a neutral spine and avoid arching your lower back as you press up.
- Ensure your hands remain flat or firmly braced against the floor to provide a stable base.
- Keep your neck neutral by looking at the space between your forearms.
Pro tips
- Focus on the mind-muscle connection by imagining you are pushing the floor away from you rather than just lifting your body.
- Squeeze your triceps at the top of the movement for a full second to maximize peak contraction.
Make it harder
- Move your feet further back to increase the lever length, placing significantly more load on the triceps and abs.
- Elevate your feet on a bench or step to shift more body weight onto the upper body.
Frequently asked
- What muscles does the cross arms triceps extension work?
- The cross arms triceps extension primarily targets the triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the cross arms triceps extension?
- The cross arms triceps extension requires no equipment — just your body weight.
- Is the cross arms triceps extension good for beginners?
- The cross arms triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.