Triceps Extension - Cable Incline
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Triceps Strength High Low Cable Machine Incline 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.
Sit in an incline bench facing away from the pulley machine. Grasp a straight bar attached to a high pulley cable, palms facing up. Your elbows should be beside your head and should not flare out. Your hands are behind your head. This is your starting position. Straighten your elbows, pushing with your triceps, while keeping your upper arms stationary. They will rise in an arc slowly to above your head. Keep the elbows beside your head. Inhale during this movement. Return your hands, in an arc with your triceps, back to the starting position, keeping your upper arms stationary and your elbows beside your head. 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
Sit in an incline bench, gripping a straight cable handle. Your hands are behind your head and your elbows beside your head.
Sit in an incline bench facing away from the pulley machine. Grasp a straight bar attached to a high pulley cable, palms facing up. Your elbows should be beside your head and should not flare out. Your hands are behind your head. This is your starting position.
Step 2
Push with your triceps to straighten your arms, in an arc, without moving your upper arms.
Straighten your elbows, pushing with your triceps, while keeping your upper arms stationary. They will rise in an arc slowly to above your head. Keep the elbows beside your head. Inhale during this movement.
Step 3
Return your hands back to the starting position, behind your head, without moving your upper arms.
Return your hands, in an arc with your triceps, back to the starting position, keeping your upper arms stationary and your elbows beside your head. Exhale during this movement.