Cable Incline Triceps Extension
Target your triceps with cable incline extensions. Focus on controlled movement for maximum muscle engagement and definition. Extend your elbows fully.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Incline Triceps Extension
Cable Lying Triceps Extension (Low)
Upper Arms · Triceps Brachii · Cable
Cable High Triceps Extension
Upper Arms · Triceps Brachii · Cable
Cable Alternate Triceps Extension
Upper Arms · Triceps Brachii · Cable
Cable Lying Triceps Extension
Upper Arms · Triceps Brachii · Cable
Description
A strength exercise that targets the triceps with a cable machine.
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How to do Cable Incline Triceps Extension
- 01Setup
Position an incline bench at a 45-60 degree angle facing away from a low cable pulley. Attach a rope or straight bar handle to the low pulley.
- 02Setup
Lie supine on the incline bench, grasping the handle with an overhand grip, hands close together. Extend your arms straight up towards the ceiling, aligning your elbows over your shoulders.
- 03
Keeping your upper arms stationary and elbows pointed forward, slowly lower the handle by flexing your elbows until your forearms are close to your biceps. Feel a stretch in your triceps.
- 04
Contract your triceps to extend your elbows, pushing the handle back to the starting position. Focus on fully extending your elbows without locking them.
Tips
- Maintain strict elbow position: Keep your upper arms perpendicular to the floor and your elbows tucked, only allowing the forearm to move for optimal triceps isolation.
- Achieve full range of motion: Ensure a deep stretch at the bottom of the movement and a complete contraction at the top, squeezing your triceps for maximum engagement.
- Control the negative phase: Resist the weight on the way down, taking 2-3 seconds to lower the handle, to maximize time under tension and muscle growth.
- Keep your shoulders stable: Press your shoulders firmly into the bench to prevent them from shrugging or assisting the movement, maintaining focus on the triceps.
Common mistakes
- Allowing the upper arms to move reduces triceps isolation; keep your elbows fixed in place, only moving your forearms.
- Using excessive weight often leads to compensatory movements and poor form; choose a weight that allows for strict execution and full range of motion.
- Not fully extending the elbows limits triceps contraction; ensure a complete lockout at the top without hyperextending the joint.
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What muscles does Cable Incline Triceps Extension work?
Cable Incline Triceps Extension primarily targets Triceps Brachii.
Is Cable Incline Triceps Extension good for beginners?
Cable Incline Triceps Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Incline Triceps Extension?
You need Cable to perform Cable Incline Triceps Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Incline Triceps Extension?
Maintain strict elbow position: Keep your upper arms perpendicular to the floor and your elbows tucked, only allowing the forearm to move for optimal triceps isolation. Achieve full range of motion: Ensure a deep stretch at the bottom of the movement and a complete contraction at the top, squeezing your triceps for maximum engagement. Control the negative phase: Resist the weight on the way down, taking 2-3 seconds to lower the handle, to maximize time under tension and muscle growth. Keep your shoulders stable: Press your shoulders firmly into the bench to prevent them from shrugging or assisting the movement, maintaining focus on the triceps.
What are common mistakes when doing Cable Incline Triceps Extension?
Allowing the upper arms to move reduces triceps isolation; keep your elbows fixed in place, only moving your forearms. Using excessive weight often leads to compensatory movements and poor form; choose a weight that allows for strict execution and full range of motion. Not fully extending the elbows limits triceps contraction; ensure a complete lockout at the top without hyperextending the joint.
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Free · iPhone only · Available on the App Store