Primary Muscle Group: Triceps
Secondary Muscle Group: NA
Equipment Needed: Cable Machine, Rope attachment
The Benefits of Overhead Cable Triceps Extension
The cable overhead triceps extension is a cable exercise performed in a seated or standing position, targeting the triceps muscles. It is a variation of the rope tricep extension and an exercise used to build the muscles of the triceps. While it hits all three heads of the triceps, the overhead position helps to target the long head in particular. The denser your long head muscle is, the bigger the triceps appear.
The seated position is great for really isolating the tricep because it eliminates the use of momentum. It is usually performed for moderate to high reps as part of the arm-focused portion of a workout.
Well-built triceps also have a lot of positive carryover into your pressing movements such as bench press variations and shoulder press variations.
The overhead rope tricep extension can be included in your tricep workouts, upper body workouts, push workouts, and full body workouts.
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The Risks of doing Overhead Cable Triceps Extension
As with all tricep exercises, technique can be a big issue. When you are returning the weight after finishing your set you need to be careful not to lower yourself too far and risk damaging your rotator cuffs by over stretching. To avoid this, bend your legs into a squat position until the weight has returned to the stack.
How To Do Overhead Cable Triceps Extension
1. Attach a rope to a cable stack as high as possible and assume a standing position.
2. Utilize a split stance, grasp the rope overhead with a neutral grip (palms facing), and lean forward by hinging at the hips.
3. Initiate the movement by extending the elbows and flexing the triceps.
4. Pull the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position.
5. Repeat for the desired number of repetitions.
For Perfect Technique
If you want to keep more tension in the triceps, don’t lock the elbows out entirely.
Don’t allow the rope to pull you backwards or cause you to overarch throughout your lumbar spine.
You may need to tuck the chin slightly to allow the rope to travel overhead and not graze the back of your head.
Ensure the shoulder blades don’t tilt forward as you extend the elbows.
Variations
Once you have mastered the Overhead Cable Triceps Extension exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Triceps Dips
1. Sit on the edge of the chair and grip the edge next to your hips. Your fingers should be facing the same direction as your feet. Your legs are extended and your feet should be about hip-width apart with the heels touching the ground.
2. Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair. Your triceps should be fully extended.
3. Lower yourself until your elbows are bent between 45 and 90 degrees.
4. Slowly push yourself back up to the start position and repeat.
How To Cable Triceps Push Downs
1. Set the cable machine up with the bar at head height.
2. Grab the bar and stand upright with your back straight and your elbows tucked in to your sides. Stand with your feet hip-width apart, or place one in front of the other if it helps you balance.
3. Push the cable down until the bar touches your thighs and pause to squeeze your triceps at the bottom of the move.
4. Then slowly raise the bar back to the starting position.