Cable Incline Triceps Extension
Differentiation: Mechanics
This variation of an Incline Triceps Extension is unique. Here is how: you use a cable machine. The cable machine maximizes the amount of resistance applied to your triceps throughout each rep. Maximizing resistance increases their overall endurance. You also perform this exercise at an incline angle. This angle targets the medial head of your triceps.
Starting Position
To get into starting position, do this...
1) Optionally, it helps to use a partner to perform this exercise, but a partner is not required.
2) Locate a cable machine.
3) Set the pulley at its lowest setting, closest to the floor.
4) Obtain a straight bar attachment.
5) Clip a straight bar attachment onto the pulley hook.
6) Set the incline bench to a 45-degree angle.
7) Position the incline bench so that the top of the incline is about 1-1.5 feet away from the bar in which the pulley system is attached and position the bench so that when lying back on the bench, you can grasp the bar with your arms extended.
8) Grasp the bar before you lie down. |If you have a partner, he can hand you the bar after you sit on the bench.
9) Lie back on the bench with your back flat against the pad.
10) Place your feet flat on the floor.
11) Reach behind your head to grasp the bar with your hands closer than shoulder-width apart.
12) Extend your arms and the bar straight up over your head, with your palms facing your legs.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you extend your arms
3) ...until your triceps are fully flexed and your arms are fully extended and pointed overhead.
4) Hold the contraction in your triceps for a count of one second.
5) Inhale as you bend from the elbows to allow the bar to retract downward using a slow and controlled movement
6) ...until the bar falls behind your neck.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your elbows inward, which will keep the majority of the tension on your triceps and provide you with the most potential benefit.
Be sure your hands are closer than shoulder-width apart on the bar {to concentrate the effort in your triceps.}
Keep your upper arms roughly perpendicular to the floor.
Keep your upper arms stationary and focus on only moving your forearms.
Keep your back flat on the bench's pad.
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.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | CAP Barbell Deluxe LAT Bar Cable Attachment with Rubber Handgrips, 36 |
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