Who Should Do?

Average Gym Goers

The average gym goers main training focus is to increase lean muscle mass and improve function. This is achieved by using various compound and isolation exercises at a moderate to high intensity. This will promote muscle growth and strengthen movement patterns. 

The cable lying tricep extension is an isolation exercise that helps expand the average gym-goer’s routine. It can be used for chest and tricep workouts to increase training volume, which will promote greater muscle growth.

Bodybuilders

Bodybuilding training requires significant overload to increase muscle mass and enhance symmetry for aesthetic appeal. This means using a combination of compound and isolation exercises to stimulate growth.

The cable lying tricep extensions have long been used by bodybuilders to develop tricep mass and definition. This is because of its ability to lengthen the triceps and take it through a greater range of motion, which has been shown to enhance growth.

If you are currently bodybuilding and want to increase tricep mass, consider adding it to your chest and triceps workouts. These workouts both utilize the triceps. Adding the cable lying tricep extension will increase tricep training volume, promoting greater growth.

Strength Athletes

Strength athlete’s main training focus is on the big three lifts: the squat, deadlift, and bench press. This is typically performed at a high intensity, with near-maximal loads to promote strength gains.

However, strength athletes use compound and isolation exercises as accessory movements, to target smaller muscle groups and areas of weakness. 

If you are a strength athlete, consider adding the cable lying tricep extension to your training followed by some tricep stretches post-workout. This will increase tricep strength, and flexibility, improving your ability to perform your heavy compound lifts.

Who Should Not Do?

People With Elbow Tendinopathies

You should avoid the cable lying tricep extension if you are experiencing elbow pain or inflammation. Elbow tendinopathy is when the tendon that attaches the muscle to the inner side or outside of the elbow becomes inflamed. 

These muscles are responsible for our wrist and hand movement and when they are inflamed it can affect our grip. 

If you suffer from tendinopathy, holding and supporting the bar can place a significant load on the tendon. This can lead to further aggravation, pain, poor technique, and injury.

If you suspect you have an elbow tendinopathy, consult your physical therapist.

People With Shoulder Impingement Injuries

If you are nursing a shoulder impingement injury, you should avoid cable lying tricep extensions. This is when the space in our shoulder’s ball-and-socket joint is narrowed, leading to pain and dysfunction.

When we perform the cable lying tricep extension, our humerus must remain in the flexed position. However, the loaded cable can place pressure on the shoulder joint, leading to discomfort, instability, and pain. This can lead to poor technique and further injury.

If you are currently experiencing shoulder impingement, consult your physical therapist.

People With Tricep Injuries

People with tricep injuries should avoid the cable lying tricep extension. Exercise with light weight can be beneficial for reintroducing movement and building up strength, However, when it is applied too soon in the recovery process it can cause further damage.

The cable lying tricep extension’s ability to lengthen the triceps may be too challenging with a tricep tear or strain. Simple exercises such as the tricep pushdown, or machine tricep extension may be more suitable.

Benefits Of The Cable Lying Triceps Extension

Reduced Joint Stress

When we resistance train our joints are constantly being tested by external loading. This is great for supporting muscles, joints, and bone health. However, continuous loading can be physically and mentally tiring. 

Cable machines offer a continuous, smooth resistance throughout the entire range of motion. The cable lying tricep extension allows us to gently modify the mechanical loading of the shoulder and elbow joints. This enables us to reduce joint stress. 

Furthermore, it helps us promote appropriate stress adaptations to increase joint and muscle tissue capacity and tolerance to injury.

Greater Range Of Motion

Cable resistance training offers greater freedom of movement, constant tension, and greater range of motion. Performing exercise through a greater range of motion has been shown to increase hypertrophy, strength, and power.

The cable lying tricep extension allows us to take our joints through a greater range of motion. This enables us to increase tricep muscle mass and strength.

Increased Size And Strength

Increasing muscle size and strength requires progressive overloading of muscle tissue. This can be achieved by performing a range of compound and isolation exercisé while increasing weight, sets, repetitions, and intensity. 

Cable lying tricep extensions are an isolation exercise that uses a barbell to significantly increase resistance. This allows us to apply a greater stimulus to the triceps, leading to greater increases in strength and hypertrophy.

Frequently Asked Questions