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Triceps

Chain Handle Extension

Chain Handle Extension (Start)Chain Handle Extension (End)
LevelIntermediateEquipmentOtherMechanicIsolationForcePush

A triceps extension performed with chains hanging from the handle so that resistance grows as your arms straighten.

Powerlifting
Primary musclesTriceps

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min

Estimate range 13–21 kcal (±25 %)

Muscle mass worked4 %
Effort during a set4.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Set up a cable station or hang chains from a handle at a high anchor.
  2. 2Grip the handle with your elbows bent beside your torso.
  3. 3Stand tall with a slight forward lean.

How to perform

  1. 1Keep your upper arms still and your elbows tucked.
  2. 2Extend your elbows and press the handle down.
  3. 3Squeeze your triceps at the bottom.
  4. 4Return slowly as the chains unload.

Alternatives

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Stretches for Triceps

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