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Triceps · Beginner

Cable Chest Supported Tricep Extension

Elbow-extension drill targeting the triceps with controlled upper-arm position.

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Exercise overview

Training details

Triceps

Equipment

Cable

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set an incline bench facing the cable and support your chest while holding the attachment with bent elbows.
  2. 02Position your upper arms beside or slightly behind your torso and keep them fixed against the bench-supported posture.
  3. 03Extend your elbows to move the attachment backward until your arms are straight.
  4. 04Squeeze your triceps without lifting your chest, shrugging, or swinging your shoulders.
  5. 05Bend your elbows slowly to return to the starting angle while maintaining cable tension.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-UpComparable substituteBand Tate Press

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