Cable Incline Triceps Extension

Also called incline cable triceps extension, incline cable skull crusher and incline overhead extension.

Works

Triceps

Equipment

Cable

Level

Beginner

Type

Isolation

How to do it

Setup. Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.

1. Grasp the straight bar attachment overhead with a pronated (overhand; palms down) narrow grip (less than shoulder width) and keep your elbows tucked in to your sides. Your upper arms should create around a 25 degree angle when measured from the floor.
2. Keeping the upper arms stationary, extend the arms as you flex the triceps. Breathe out during this portion of the movement and hold the contraction for a second.
3. Slowly go back to the starting position.
4. Repeat for the recommended amount of repetitions.

Cues

• Elbows tucked, upper arms still.
• Lower the bar behind the head.
• Extend to full lockout.
• Slow on the way back.

Common mistakes

• Elbows flaring.
• Upper arms moving.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.

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