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Two Dumbell Cross-Bench Tricep Extensions for Building Bigger, Better Arms

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This is a great, simple-equipment exercise for the triceps. It's one of my favorite tricep extension type of exercises because I find it to be the easiest on the elbows due to a couple of factors...first, because you're using dumbells and second, because you're holding the dumbells with a neutral grip (more below on that).

I prefer to do this exercise laying cross-bench, but it can be done on the floor or laying "normal" lengthwise on the bench, too. I like to perform it cross-bench, but it's mostly just personal preference. It just feels better to me that way. You can do it any of the ways and get great results.

So first, grab two dumbells (same weight on each one!) then lay back on the bench. In the video, you'll see how I get into position with the cross-bench technique. I basically squat down in front of the bench then flop back down onto it (only do THAT if your gym floor isn't slippery and the bench won't slide away from you). If your floor is slippery, use the bench lengthwise.

Two Dumbell Cross-Bench Tricep Extensions for Building Bigger, Better Arms

Now lay back on the bench and hold the dumbells up at arms-length above you. Your palms should be facing in towards each other to put your hands in the neutral position I mentioned above.

Two Dumbell Cross-Bench Tricep Extensions for Building Bigger, Better Arms

Now, keeping your upper arms as vertical as possible, lower the dumbells down beside your head.

Two Dumbell Cross-Bench Tricep Extensions for Building Bigger, Better Arms

Extend the triceps and bring the dumbells back up and you've done a rep! When you've done as many reps as you can, it's time to set the dumbells down.

When I do the cross-bench technique, I lay down towards one end of the bench. At the end of the set, I just lower the one dumbell out to the side and set it on the bench. Then I can more easily get the other dumbell down to the floor because I have two hands to do it with. This comes in handy when you're trashed at the end of a set!

Two Dumbell Cross-Bench Tricep Extensions for Building Bigger, Better Arms

Give this one a try in your next tricep workout! It's a good one - remember, you can do it lying on the floor or lengthwise on the bench too, if it doesn't feel good to you going cross-bench.

I like this one because it allows me to do a tricep extension movement without having to take the time to load a barbell, which can be critical when you're taking very short rest periods and need all the rest you can get!

 


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