How many sets and reps of the incline cable triceps extension should you do when you are new to the exercise?

Three sets of 12 to 15 reps is a good starting range, since the supported incline position makes it easy to chase a deep stretch instead of grinding through heavy weight. Increase the pulley weight only once you can hold the upper arms still against the bench for every rep.

What can replace the incline cable triceps extension without an incline bench and pulley?

An incline dumbbell triceps extension gives a similar supported stretch, or a standing overhead cable extension if no bench is available.

What is the incline cable triceps extension good for?

Use it when you want maximum stability and control while chasing the long-head stretch, since the bench removes any chance of cheating with the torso. It adds little over a standing cable version if your form there is already solid, so it's more a comfort upgrade than a necessity.

Intermediate

Incline Cable Triceps Extension

Bracing your back against an incline bench takes the trunk out of the equation and lets you chase the stretch on the long head with no cheating. The low cable keeps tension on the muscle at the bottom, exactly where it is lengthened and most stimulated. Use it when you want overhead extension mechanics with maximum stability and control.

Equipment: Bench, Cables
Body part: Triceps
Type: Strength
Browse by muscle: Triceps Brachii Long Head
Browse by movement: Elbow Extension

How to do it

1
Set an incline bench a couple of feet in front of a low pulley with a rope attached.
2
Sit back on the bench facing away and reach overhead to grab the rope with both hands.
3
Set the upper arms alongside your head with the elbows pointing up and forward.
4
Bend the elbows to let the rope travel down behind your head into a full stretch.
5
Extend the elbows to press the rope back overhead and squeeze the triceps.
6
Inhale on the descent and exhale as you extend.

Tips

Keep your head slightly forward of the bench so the rope has a clear path down.
Pin the upper arms in place; the bench should stop any urge to swing the torso.
Chase depth over load, since the value here is the supported bottom stretch.

Variations

Common mistakes

Sitting with the head pressed flat against the bench blocks the rope's path down, so the cable snags instead of traveling smoothly behind the head.
The upper arms swing forward away from the bench as the rope pulls, giving up the exact stability this setup is supposed to provide.
Chasing heavier weight instead of a deeper stretch misses the point of a supported position built for range, not load.
A bench placed too close to the pulley angles the cable steeply and pulls the elbows out to the sides instead of straight back.

Frequently asked

How many sets and reps of the incline cable triceps extension should you do when you are new to the exercise?: Three sets of 12 to 15 reps is a good starting range, since the supported incline position makes it easy to chase a deep stretch instead of grinding through heavy weight. Increase the pulley weight only once you can hold the upper arms still against the bench for every rep.
What can replace the incline cable triceps extension without an incline bench and pulley?: An incline dumbbell triceps extension gives a similar supported stretch, or a standing overhead cable extension if no bench is available.
What is the incline cable triceps extension good for?: Use it when you want maximum stability and control while chasing the long-head stretch, since the bench removes any chance of cheating with the torso. It adds little over a standing cable version if your form there is already solid, so it's more a comfort upgrade than a necessity.

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