Chain Handle Extension

Also called chain triceps extension, chain skull crusher and lying chain extension.

Works

Triceps

Equipment

Other kit

Level

Intermediate

Type

Isolation

How to do it

Setup. You will need two cable handle attachments and a flat bench, as well as chains, for this exercise. Clip the middle of the chains to the handles, and position yourself on the flat bench. Your elbows should be pointing straight up.

1. Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated.
2. Pause at the lockout, and reverse the motion to return to the starting position.

Cues

• Lie flat, upper arms vertical.
• Extend at the elbow only.
• Pause at the lockout.
• Lower slow, chains pile up.

Common mistakes

• Upper arms moving.
• Elbows flaring.

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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