Can anyone tell me what a cross body extension for triceps is?

[andtckrtoo]

I was reading the description under GS Chest and Triceps (I have Back, Shoulders and Biceps - wonderful workout!) and I was wondering what the Dumbbell Cross Body Extension and the band bonus version of this would look like. Never heard of these. (which isn't surprising).

 

[fitxme]

I will do my best to explain.

This move is done lying on your back and is similar to lying tricep extension, however, cross body extensions are done one arm at a time. You will lie back and have the weight in one hand, you can use the other hand to "support" your arm to keep it stablized during the movement. (You just want to lightly hold on to the weighted arm again, to keep it from moving.) Now you take the weighted arm, bend at the elbow and take your hand across your body and then extend for a peak contraction and repeat.

This move as also done as a "bonus" with the band. I don't think I can explain it very well at all...but I'll try. You will assume the same lying position, but the arm not doing the work will be used to hold the band (down at you side by your chest-gripping tightly) as you extend the working arm. If you find that you don't have enough tension, you will have to decrease the length of the band between your hands. She does several pulses and you will not be able to bend the arm with as much control. You have to concentrate on the Peak contraction and keep the tension in the band at all times in order for this move to be effective.

Hope this makes sense...

~Marietta
FITXME

 

[andtckrtoo]

Thanks it does make sense. I really appreciate it!

 

[kathryn]

>Now you take the weighted arm, bend at the elbow and take your
>hand across your body and then extend for a peak contraction
>and repeat.


Marietta did a great job explaining. Just to clarify: when you bend your elbow and lower the hand across your body you should be aiming between the opposite shoulder and ear rather than your torso (which the name "cross BODY extension" might suggest). I love this move: it hits the tricep nicely, and because you have the other hand free, you can spot yourself when the reps get tough, and even do negative reps (helping your working arm up with the opposite hand--only as much help as you need--and lowering without assistance).

 

[andtckrtoo]

Thanks for the clarification Kathryn! I thought that's the way it was (if I moved across the torso, I didn't feel it in my tricep when I tried to emulate it as I did when I moved between my opposite shoulder and ear). Now I am certain I have it right.