Kneeling Cable Triceps Extension

Differentiation: Mechanics

This variation of a Overhead Triceps Extension is unique from other Overhead Triceps Extension exercises. Here is how: you use a cable machine. The cable machine maximizes the continual resistance applied to your triceps throughout each rep. Maximizing resistance increases their overall definition and endurance. This exercise is unique because you perform it in a kneeling position. Kneeling reduces the amount of balancing required | than would be required if you were performing a Standing Triceps Extension. Avoiding the need to balance allows you to intently focus on each contraction. Maximizing contraction increases definition in your triceps even more.

Starting Position

To get into starting position, do this...

1) Locate a cable machine.

2) Set the pulley at a head-height setting.

3) Obtain a [wide bar] attachment.

4) Clip a bar attachment onto the pulley hook.

5) Position the bench far enough from the cable machine that you can comfortably fit yourself between the two.

6) Grasp the bar with your hands hip-width apart - with your palms facing forward.

7) Kneel down facing the flat bench lengthwise, two feet from the side of the bench.

8) Place your elbows, shoulder-width apart,

9) Your forehead should rest on the edge of the bench.

10) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight, exhale as you flex your triceps as you push the bar forward and downward

3) This is the ending position.

4) ...until your arms are nearly fully extended and pointed away from you.

5) Squeeze your triceps and hold for a count of two seconds.

6) Then, inhale as you allow the bar to retract back to the starting position using a slow and controlled movement.

7) More detail shown here.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Focus on only moving your forearms.

Keep your upper arms and elbows inward and be sure not to flare your elbows out excessively.

Keep your elbows placed tightly against the bench, which will keep all of the tension on your triceps and provide you with the maximum potential benefit.

Gear Advice

For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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