Seated Chain Triceps Extension
Muscles worked
Instructions
- 1You 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.
- 2Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated.
- 3Pause at the lockout, and reverse the motion to return to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Seated Chain Triceps Extension
The seated chain triceps extension is a creative twist on the classic cable extension: clipping chains to the middle of the handles creates accommodating resistance that gets heavier as the links lift off the floor near lockout. Seated with elbows fixed overhead, the triceps work through a full range with no help from the rest of the body. It's a good fit for intermediate to advanced lifters who want to break up a routine triceps day and train hard lockout strength under increasing load.
check_circleBenefits
- check_circleAccommodating resistance from the chains, heaviest near lockout
- check_circleStrict triceps isolation with the upper arm fixed
- check_circleTargets elbow lockout strength specifically
- check_circleAn uncommon variation that helps break plateaus
lightbulbExecution tips
- lightbulbKeep the upper arm completely still throughout the set
- lightbulbSqueeze hard at full lockout before lowering
- lightbulbAdjust chain length to suit your bench setup
- lightbulbControl the eccentric instead of letting the chains drop
warningCommon mistakes
- warningLetting the elbow drift forward or back
- warningUsing the shoulder to help push the weight
- warningChains too long, dragging on the floor too early
- warningCutting range of motion short at the bottom
helpFrequently asked questions
Can I do this without chains?expand_more
Yes, a simple cable handle setup works, but you lose the accommodating resistance that makes this variation useful.
How much weight should I start with?expand_more
Start light to master keeping the elbow fixed before adding load or heavier chains.
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