Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Triceps Muscle Anatomy Diagram

Kneeling Overhead Tricep Extension (Over Flat Bench) Instructions

  1. Set up for the exercise by placing a flat bench long ways in front of a cable pulley machine and attaching a straight bar to the high pulley. Select the desired weight on the stack.
  2. Grab the bar using an overhand grip at shoulder width and turn away from the pulley to face the bench. 
  3. Pull the weight off the stack and kneel in front of the bench holding the bar behind your head and placing your upper arms securely on the bench.
  4. Your elbows should be extended out over the edge of the bench and your head should be down. This is the starting position.
  5. Start the movement by pushing the bar out in front of you, bending only at the elbow joints until your arms are fully extended.
  6. Pause and then slowly bring the bar back to the starting position.
  7. Repeat for desired reps.

Kneeling Overhead Tricep Extension (Over Flat Bench) Tips

  • Focus on moving the weight with your triceps, keeping control of the weight as you slowly lower the weight stack back to the starting position.
  • Keep your body as still as possible, moving only your forearms.