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PowerliftingintermediateOther

Chain Handle Extension

Primary

Triceps

Equipment

Other

Level

intermediate

Chain Handle Extension demonstration

Chain Handle Extension, starting position

Chain Handle Extension, finishing position

How to Perform

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.

Video Tutorial

Tips & Common Mistakes

•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing

Muscles Worked

Front

Back

Triceps

Exercise Details

Category: Powerlifting
Force: push
Mechanic: isolation
Level: intermediate

Exercise Variations

Home workout modifications

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Bodyweight options

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Frequently Asked Questions

What muscles does Chain Handle Extension work?

Chain Handle Extension primarily targets the Triceps.

What equipment do I need for Chain Handle Extension?

Chain Handle Extension requires Other.

Is Chain Handle Extension suitable for beginners?

Chain Handle Extension is classified as intermediate level. Beginners should master foundational movements first.

Alternatives to Chain Handle Extension

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Bench Press - Powerlifting

Triceps

Board Press

Triceps

Dumbbell Floor Press

Triceps

Floor Press

Triceps