Chain Handle Triceps Extension
A lying triceps extension using cable handles with chains clipped on, so the load grows as more chain lifts off the floor and the lockout works hardest.
Primary muscles
- Triceps
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Clip the middle of a chain to each of two cable handles, lie on a flat bench holding the handles with the elbows bent and pointing straight up.
Keep the upper arms vertical and the wrists turned palms-down.
Extend the elbows to lift the handles, drawing the chains off the floor.
Pause at lockout with the arms straight over the shoulders.
Bend the elbows to lower the handles back beside the head.
Breathing: Exhale as you extend, inhale as you lower.
Coaching tips
Elbows point at the ceiling
Fight the chain to lockout
Only the forearms move
Common mistakes
Letting the elbows flare
Pressing instead of extending
Chains too short to rest on the floor at the bottom
Safety notes
Set chain length so some links stay on the floor at the bottom and the handles never swing into your face.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.