Reclined Wire-Powered Wing Flexor

Reaction Sequence · Mechanism

You thought lying on an incline bench was for chest day? Think again, my friend. The Cable Incline Triceps Extension takes that same cozy bench position and turns it into a triceps torture chamber that'll have you questioning why arms have three heads instead of just one easy one.

Set up facing away from a high cable with a straight bar attachment. Lie back on the incline bench and grab the bar overhead with a narrow overhand grip — your hands closer than shoulder width. Your elbows should be bent and flared slightly outward, with your upper arms forming roughly a twenty-five degree angle from the floor. You're basically holding the bar behind your head like you're shielding yourself from above.

Now here's the move: keeping those upper arms absolutely still — I'm talking Statue of Still levels of motionless — extend your forearms by flexing your triceps. Push the bar forward and up until your arms are straight. Exhale hard and hold that lockout for a full second. Feel every fiber of your triceps lighting up like a Christmas tree. Then slowly, painfully, let the bar come back to the starting position.

The incline angle shifts the resistance profile compared to a regular skullcrusher, putting more emphasis on the long head of the triceps — that's the part that makes the back of your arm look like a horseshoe instead of a deflated balloon. Do these consistently and your triceps will pop so much that people will think you're flexing even when you're just reaching for the salt shaker.