Bench Dip
Bench Dip primarily targets the muscles in your triceps, chest, and shoulders. Whether you want to ease some pressure or take on more of a challenge, bench dips are versatile to add to your routine.
INTERMEDIATE
Cable Overhead Triceps Extension
Cable Overhead Triceps Extension is a cable exercise that targets the triceps muscles in a seated position. It hits all three heads of the triceps, the overhead work helps to target the long head in particular, and the seated position helps eliminate the use of momentum.
Demonstration Video
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Target Muscles
Instructions
- Attach the rope to the bottom pulley of the pulley machine.
- Holding the rope with both hands, extend your arms directly over your head using a neutral grip (palms facing each other). Your elbows should be close to your head, and your arms should be perpendicular to the floor with your knuckles pointing towards the ceiling. This will be your starting position.
- Slowly lower the rope behind your head and keep your arms still. Inhale as you perform this movement and pause when your triceps are fully extended.
- Return to starting position by contracting your triceps as you exhale. Repeat for the recommended number of repetitions.
Tips
- Pause and hold the contraction at the top.
- Return to the starting position to fully stretch.
- Keep your elbows stationary throughout the movement.
Alternative Exercises
Diamond Pushup
Diamond Pushup is a compound exercise that works for your upper body and lower body. With proper form, diamond pushups activate chest muscles like the pectoralis major, shoulder muscles like the anterior deltoid, and leg muscles.
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