Cable Incline Triceps Extension

Description

How to Do Cable Incline Triceps Extension

1. 1
   Setup

   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.

2. 2
   Setup

   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.

3. 3

   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.

4. 4

   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.