Chain Handle Extension

A intermediate powerlifting exercise for the triceps, done with a other equipment.

Chain Handle Extension: finishing position

Main muscles: Triceps
Equipment: Other equipment
Level: Intermediate
Type: Isolation
Movement: Push

How to do the Chain Handle Extension

You 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.
Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated.
Pause at the lockout, and reverse the motion to return to the starting position.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Chain Handle Extension

Questions

What muscles does the Chain Handle Extension work?

Mainly the triceps.

Is the Chain Handle Extension good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Chain Handle Extension?

Good alternatives that train the triceps: Bench Press - Powerlifting, Board Press, Dumbbell Floor Press or Floor Press.

How many sets and reps of the Chain Handle Extension should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).