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Lying Cross Face Triceps Extensions - Muscles Worked & Benefits

Exercise Type: Single-joint
Primary Muscles Worked: Triceps

The Lying Cross Face Extension is a great exercise to develop and tone the triceps. By working the muscle at such an unusual angle the extension movement gives the full length of the tricep head a good workout.

Lying Cross Face Triceps Extensions - Exercise Workout & Technique

  • Position yourself with your back, shoulder blades, and sacrum making firm contact with the flat bench.
  • You head is to be placed on the end of the bench and your feet on the floor
  • Take a dumbbell in the arm which you want to train first.
  • Inhale, bending at the elbow joint and bring your forearm down to the other shoulder.
  • Exhale and extend this arm back to the starting position, locking your elbow. Pause.
  • When you’ve completed the necessary repetitions for that arm, change to the other side. Rest, then repeat.

Lying Cross Face Triceps Extensions - Tips & Safety

  • Keep control of the dumbbell for the sake of the effectiveness of the exercise, as well as to stop yourself from hitting yourself in the head.
  • If you are new to the exercise, consider using lighter weights to get used to the movement of the exercise.

Lying Cross Face Triceps Extensions - Alternatives

  • Change the angle of movement of the working arm for different emphasis.
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