Incline Cable Straight-Bar Triceps Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Incline Cable Straight-Bar Triceps Extension is an isolation exercise that primarily targets the triceps, particularly the long head, while also engaging the shoulders as secondary stabilizers. Performed on a cable machine with an incline bench, this exercise involves extending the arms downward using a straight bar attachment. The incline position helps to better isolate the triceps and activate them from a different angle compared to traditional triceps exercises. It's an effective movement for building strength and definition in the triceps, with the added benefit of shoulder engagement for support throughout the motion.
How to Perform
Set Up the Cable Machine:
Attach a straight bar to a low pulley on a cable machine.
Adjust the cable to its lowest setting to ensure that the bar will be at the right height when you’re seated on the incline bench.
Position the Incline Bench:
Set up an incline bench at about a 45-degree angle. Position the bench facing away from the cable machine so that you can sit on it comfortably with the bar in front of you.
Sit on the Bench:
Sit on the incline bench with your back against the seat, keeping your feet flat on the floor for stability.
Reach forward to grab the straight bar attachment with an overhand grip (palms facing down), keeping your hands about shoulder-width apart.
Adjust Your Posture:
Lean slightly forward so that your torso is at an angle, but keep your chest up and shoulders back.
Keep your elbows pointed down at a slight angle, close to your body, ensuring that your upper arms remain stationary throughout the movement.
Start the Movement:
Begin with your elbows bent and the bar at chest height.
Engage your triceps and press the bar downward, extending your arms fully towards the floor.
Keep your forearms straight and your upper arms stationary—only your forearms should move.
Extend the Arms Fully:
Continue pushing the bar down until your arms are fully extended, making sure not to lock your elbows at the bottom of the movement to maintain tension in the triceps.
Squeeze your triceps at the bottom of the movement for a brief moment.
Control the Return:
Slowly reverse the motion, bringing the bar back toward the starting position by bending your elbows.
Maintain control of the weight throughout the entire movement to ensure maximum muscle activation and prevent injury.
Repeat for Repetitions:
Perform the desired number of repetitions, focusing on smooth, controlled movements throughout the set.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout the movement to support your posture and prevent excessive arching of your lower back.
Avoid letting your elbows flare out to the sides. They should stay close to your body for maximum triceps engagement.
Ensure that the movement is slow and controlled both during the pushing and returning phases for the best results.
How Not to Perform
Don’t Let Your Elbows Flare Out:
Avoid letting your elbows move away from your body. Keep them close to your torso to ensure the triceps are doing the majority of the work. Flaring elbows can shift the focus to the shoulders or even cause shoulder strain.
Don’t Use Too Much Weight:
Avoid selecting too heavy of a weight that causes you to jerk or swing the bar. Using excessive weight can compromise form and increase the risk of injury, especially in the elbow or shoulder joints.
Don’t Lock Your Elbows at the Bottom:
Never lock your elbows fully at the bottom of the extension. This releases tension from the triceps and can stress the elbow joints. Keep a slight bend in the elbows to maintain constant muscle engagement.
Don’t Arch Your Lower Back:
Avoid arching your back to compensate for a lack of triceps strength. This can lead to lower back strain and improper muscle engagement. Keep your core tight and maintain a neutral spine throughout the movement.
Don’t Rush Through the Movement:
Avoid moving too quickly through the exercise. This wastes energy and reduces muscle activation. Perform each repetition with a controlled, deliberate pace to maximize tension on the triceps.
Don’t Let Your Shoulders Rise:
Keep your shoulders relaxed and avoid shrugging them up as you press the bar down. Shrugging the shoulders can take tension away from the triceps and increase the risk of shoulder injury.
Don’t Swing the Bar:
Avoid using momentum to swing the bar down. Keep the movement smooth and controlled, ensuring the triceps are doing the work rather than relying on momentum to perform the exercise.
Don’t Ignore Hand Position:
Don’t let your wrists bend excessively. Keep them neutral to avoid strain. A poor hand position can cause wrist discomfort or injury, affecting the quality of the exercise.
Don’t Let Your Torso Move:
Avoid any unnecessary movement in your torso. Don’t lean forward or backward to assist with the lift. This can shift focus away from the triceps and increase strain on your lower back.
Don’t Forget to Breathe:
Avoid holding your breath during the exercise. Proper breathing is essential to maintain focus and prevent unnecessary tension in your body. Exhale as you extend the bar and inhale as you return to the starting position.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
