Chain Handle Extension

Technique

How to perform Chain Handle Extension

1. Attach the chain loads securely to two independent handles and lie on a flat bench.
2. Hold one handle in each hand with your upper arms pointing upward, your elbows bent and your forearms pronated.
3. Straighten your elbows to lift the chains while keeping your upper arms nearly still.
4. Pause with the arms extended, then bend your elbows to lower the handles under control.
5. Allow chain links to settle onto the floor as you lower, keeping each load clear of the bench and the other chain.

Programming relevance

Muscles involved

Primary targets: Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.