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Cable Incline Triceps Extension

intermediate · isolation

Cable Incline Triceps Extension

Setup

Set the incline bench back to about 30 degrees, then stand it facing away from a high pulley fitted with a straight bar. Lie back with your head and shoulders on the pad, reach behind you to take the bar with a grip narrower than your shoulders, palms facing down. If the cable station is busy, swap in the EZ-bar skullcrusher for now.

Execution

  1. Press your back into the pad, holding your upper arms at roughly a 25-degree angle from the floor and keeping that angle fixed.
  2. Exhale and extend your arms forward, squeezing the triceps at the end of the range.
  3. Hold for one beat with the arms fully extended, without snapping the elbows into a hard lock.
  4. Inhale and bend the elbows to bring the bar back slowly over 2-3 seconds, without the upper arms changing angle.
  5. Keep the shoulders pressed into the pad the whole set, not letting them rise with the cable.

Breathing

Exhale as you extend, inhale as you return. The arms sit close to your head here, so keep the breathing slow and steady.

Quick cues

  • Upper arms locked at 25 degrees.
  • Squeeze triceps at full extension.
  • Shoulders pressed down to the pad.
  • No snapping the elbow straight.
  • Only the forearms sweep forward.

Common faults

  • Fault: The upper arms changing angle with every extension

    Fix: Drop one weight increment and have someone check from the side to hold the 25-degree angle.

  • Fault: The shoulders rising with the cable on the return

    Fix: Press the shoulders into the pad before each rep and lower the load if they still lift.

  • Fault: Only half-extending, with the elbows never straightening

    Fix: Lower the load and pause for one beat at full extension on every rep.

  • Fault: The head tipping back to help pull the bar

    Fix: Rest the back of the head on the pad and keep the eyes on the ceiling for the whole set.

Equipment

cable, bench

Muscle groups

arms