Bench Press Tricep Extension (Cable)

Compound movement combining a chest press with a tricep extension using cables, performed simultaneously to target multiple pressing muscles.

Instructions

1. Set up on a bench with cables at chest height positioned behind you.
2. Grasp the handles and position yourself in a stable seated position.
3. Perform a chest press motion by extending your arms straight forward.
4. At full extension, maintain arm position while extending your elbows further by contracting your triceps.
5. Return through the tricep extension first, then the chest press in reverse order.
6. Repeat for the prescribed number of repetitions.

Tips

• Maintain strict control throughout both components of this compound movement.
• Start with moderate weight to master the movement pattern before increasing load.
• This exercise provides time-efficient upper body training targeting multiple muscle groups.
• The combination of movements requires significant core stability and attention to form.
• Ensure proper cable positioning for safety and effectiveness throughout the range of motion.