Incline cable straight-bar triceps extension
The incline cable straight-bar triceps extension is an ideal exercise for targeting the long head of the triceps. It is performed on an incline bench, which offers a deeper stretch and range of motion than other triceps exercises. This exercise is typically used as part of an arm-focused workout, with moderate to high repetitions.
The incline cable straight-bar triceps extension is a great way to strengthen and tone the upper arm muscles. This exercise requires you to lift a weighted bar and extend your arms in a straight line, pushing the bar away from your body. By using the incline bench, you are able to get a deeper stretch and range of motion than you would with a flat position.
This exercise is most effective when completed with moderate to high repetitions. It is usually included in an arm-focused workout, as it can help to tone and strengthen the triceps muscles. The incline position also offers the added benefit of targeting the long head of the triceps more than other exercises.
The incline cable straight-bar triceps extension is a simple yet effective exercise that can help you to build strength and tone your arms. With its deep stretch and range of motion, it is an ideal exercise for targeting the long head of the triceps. By completing this exercise as part of an arm-focused workout with moderate to high reps, you can help to build strength and definition in your upper arms.
Type:
Strength
Muscles Used:
Triceps
Level:
Intermediate
Equipment:
Cable
Benefits Of This Exercise
- Builds strength and size in the triceps
- Great burnout movement for triceps at low weight
- The cables provide constant tension on the muscles
- Targeting of the long head of the triceps
- Ideal for achieving a deeper stretch and range of motion
- Can be used as part of an arm-focused workout with moderate to high repetitions
Step by Step Instructions For Incline cable straight-bar triceps extension
- Lie on an incline bench facing away from a high pulley machine with a straight bar attachment.
- Grasp the straight bar attachment overhead with a pronated (overhand) grip, keeping your hands closer than shoulder width apart.
- Tuck your elbows in close to your sides, creating a 25-degree angle between your upper arms and the floor.
- Keeping your upper arms stationary, extend your arms straight out in front of you, flexing your triceps. Exhale during this part of the movement and hold the contraction for a second.
- Slowly return to the starting position, bending your elbows and bringing the bar back towards your body.
- Repeat for the recommended number of repetitions.
Variations:
- You can use an angled attachment or a rope attachment instead of the straight bar.
- You can also perform the exercise one arm at a time by using a single handle attachment.
Warm Up Tips
- Start by lying on an incline bench, facing away from the high pulley machine with a straight bar attachment.
- Grasp the straight bar attachment overhead with a narrow grip, palms facing down, and keep your elbows tucked in to your sides.
- Ensure that your upper arms create a 25-degree angle when measured from the floor.
- Keep your upper arms stationary and extend your arms as you flex your triceps. Breathe out during this movement and hold the contraction for a second.
- Slowly return to the starting position.
- Repeat for the recommended number of repetitions.
- Try using an angled attachment or a rope attachment instead of the straight bar.
- You can also perform this exercise one arm at a time by using a single handle attachment.
Incline cable straight-bar triceps extension Safety Tips
- Ensure that the incline bench is securely positioned and stable before beginning the exercise.
- Choose an appropriate weight for your fitness level and gradually increase as needed.
- Maintain proper form throughout the exercise by keeping your elbows tucked in to your sides and upper arms stationary.
- Breathe out as you extend your arms and flex your triceps, and hold the contraction for a second.
- Control the movement and avoid using momentum to lift the weight.
- Start with a warm-up set and gradually increase the intensity to avoid straining your muscles.
- If using an angled attachment or a rope attachment, ensure that they are securely attached to the high pulley machine.
- If performing one arm at a time, use a single handle attachment and maintain proper form and control.
- Listen to your body and stop if you experience any pain or discomfort.
- Consult with a fitness professional if you are unsure about proper form or if you have any pre-existing conditions or injuries.
Incorporating Into Other Workouts
One way to incorporate the incline cable straight-bar triceps extension into a workout is to include it as part of an arm-focused routine. Here's an example of how you can structure your workout:
1. Warm up: Start with a few minutes of light cardio to get your blood flowing and warm up your muscles.
2. Compound exercises: Begin your workout with compound exercises that target multiple muscle groups, such as bench press or push-ups. This will help to engage your triceps and prepare them for the isolation exercises to come.
3. Isolation exercises: After your compound exercises, move on to isolation exercises that specifically target the triceps. Include the incline cable straight-bar triceps extension in this section. Perform 3-4 sets of 8-12 repetitions, using a weight that challenges you but still allows you to maintain proper form.
4. Supersets: To intensify your triceps workout, incorporate supersets. Pair the incline cable straight-bar triceps extension with another triceps exercise, such as triceps dips or triceps pushdowns. Perform one set of each exercise back-to-back without rest, then take a short rest before repeating for the desired number of sets.
5. Finishers: To really burn out your triceps, include some finisher exercises at the end of your workout. These can be high-repetition exercises that focus on endurance, such as triceps kickbacks or triceps extensions with light dumbbells or resistance bands.