Triceps Extension - Cable Lying
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Triceps Strength High Low Cable Machine Flat Bench Push Gym
Purpose: This exercise is used to target the triceps muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works all heads of the triceps.
Lie on a supine (flat) bench. Grasp a close grip handle attached to a low pulley cable, palms facing up. Raise your hands straight above your chest. This is your starting position. Lower your hands, while keeping your upper arms stationary. They will lower in an arc slowly to above your head. Keep the elbows over your body. Inhale during this movement. Push your hands, in an arc with your triceps, back to the starting position, keeping your upper arms stationary. Exhale during this movement. Repeat for the recommended number of repetitions.
The triceps muscles are straight muscles with three heads. All three heads straighten the elbow while the long head, crossing the shoulder joint also adducts the shoulder (pulls it down from the side) and extends the shoulder (pulls it down from the front).
Step 1
Lie on a flat bench, grasping a close grip cable handle. Raise your hands, in an arc, straight above your chest.
Lie on a supine (flat) bench. Grasp a close grip handle attached to a low pulley cable, palms facing up. Raise your hands straight above your chest. This is your starting position.
Step 2
Slowly lower your hands to your forehead, in an arc, without moving your upper arms.
Lower your hands, while keeping your upper arms stationary. They will lower in an arc slowly to above your head. Keep the elbows over your body. Inhale during this movement.
Step 3
Push your hands, in an arc, back to the starting position, keeping your upper arms stationary.
Push your hands, in an arc with your triceps, back to the starting position, keeping your upper arms stationary. Exhale during this movement.