Triceps extension with cable (inclined)
Cable incline triceps extension is a powerful exercise targeting the triceps, deltoids, and pectoral muscles. Benefits include enhanced arm strength, increased muscle hypertrophy, and better shoulder stability. The incline angle shifts tension to different muscle fibers, promoting balanced growth. Athletes profit from this exercise as it aids in improving pushing power, essential in sports like basketball and football. Moreover, it reduces injury risk by strengthening stabilizing muscles, supporting overall physical performance.
| Primary muscle group: | Arms |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
25kg
Avg. weight
54lbs
Avg. weight
Rating
* Based on data from the Blaze community
Description
- 1Lean back on the inclined bench and grasp the cable bar from behind. Hold the bar behind your head. Use a narrow pronated grip. Your elbows should be pointing upwards.
- 2Keep your elbows close to your head and your upper arms stable. This is your starting position.
- 3Inhale as you slowly raise the bar until your arms are fully extended above your head.
- 4Slowly lower the bar to the starting position until you feel a slight stretch in your triceps and the bar is behind your head.
- 5Your elbows should be stable and should be facing upwards at all time during this motion. The power should come from your triceps muscle.
- 6You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Adjust the Incline Bench: Ensure the incline bench is set to a comfortable angle that allows you to fully extend and contract your triceps. Usually, an angle between 45 and 60 degrees works best.
Proper Alignment: Keep your back flat against the bench. Your starting position should have your arms fully extended in line with the cable machine.
Full Range of Motion: Perform each repetition with a full range of motion to engage the triceps fully. Lower the bar behind your head until your forearms touch your biceps, then extend your arms until they are fully straight.
Controlled Movement: Avoid using momentum. Focus on a slow, controlled motion both when lifting and lowering the weight. This will ensure maximum muscle engagement and avoid injury.
Elbows Steady: Keep your elbows fixed in one place to isolate the triceps. Do not allow them to flare outward; instead, keep them pointing upwards for the entire movement.
Grip Position: Use a slight bend in your wrist to maintain a strong, consistent grip on the bar or handle throughout the exercise.
Breathing Technique: Inhale during the lowering phase and exhale when you are extending your arms. Proper breathing helps maintain stability and power during the exercise.
Light to Moderate Weight: Start with a light to moderate weight to perfect your form before increasing the resistance. Proper technique is crucial to avoid unnecessary strain on your elbows and shoulders.
Mind-Muscle Connection: Focus on contracting your triceps at the top of the movement. Visualizing the muscle working can enhance the effectiveness of the exercise.
Progressive Overload: Gradually increase the weight as your strength improves, but always prioritize form over the amount of weight lifted to prevent injury.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
