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Cross-Face Tricep Extensions - An Isolation Exercise For Working the Outer Triceps and Increasing Bench Press Power

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This is an excellent secondary/assistance exercise for the bench press. Many top powerlifters actually use this one to help develop tricep-specific power in the bench.

It's not a "heavy" exercise but can be quite useful in improving your poundages in the bigger pressing lifts. It also hits the triceps very strongly, aiding in muscle development.

You'll need a bench and a dumbell for this one. Lay flat on your back on the bench and hold the dumbell at arms-length, just like it was the top of a dumbell bench press.

Cross-Face Tricep Extensions - An Isolation Exercise For Working the Outer Triceps and Increasing Bench Press Power

Now, keeping your upper arm vertical, lower the dumbell across your face so it comes down on the other side of your chin.

Cross-Face Tricep Extensions - An Isolation Exercise For Working the Outer Triceps and Increasing Bench Press Power

Extend back up to the top position. It's just that simple! Do all your reps on one arm then switch to the other.

Cross-Face Tricep Extensions - An Isolation Exercise For Working the Outer Triceps and Increasing Bench Press Power

Cross-Face Tricep Extensions - An Isolation Exercise For Working the Outer Triceps and Increasing Bench Press Power

Don't worry about using extremely heavy weights on this one - go by feel and start lighter than you think you'll need. You can build up from there but keeping tight form is very important. With too heavy of a weight, you can turn it into a mangled dumbell press.

 


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