Chain Handle Extension

An intermediate strength exercise for the triceps, done with a bench or box.

Movement guide

Chain Handle Extension

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions + A bench or box

Muscle focusTriceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Sled Overhead Triceps Extension demonstrated on the 3D figure

3D demoSled Overhead Triceps ExtensionBeginner · Other / check instructions

Similar move, beginner grade.

This move

Chain Handle Extension demonstrated on the 3D figure

3D demoChain Handle ExtensionIntermediate · Other / check instructions + A bench or box

Intermediate grade (source-assigned).

Harder option

Archer push-up demonstrated on the 3D figure

3D demoArcher push-upAdvanced · No equipment

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

You will need two cable handle attachments and a flat bench, as well as chains, for this exercise. Clip the middle of the chains to the handles, and position yourself on the flat bench. Your elbows should be pointing straight up.
Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated.
Pause at the lockout, and reverse the motion to return to the starting position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Triceps.

Equipment

Other / check instructions + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Band overhead triceps extension demonstrated on the 3D figure

3D demoBand overhead triceps extensionIntermediate · A band

Cable incline overhead extension demonstrated on the 3D figure

3D demoCable incline overhead extensionIntermediate · A cable machine + A bench or box

Cable lying triceps extension demonstrated on the 3D figure

3D demoCable lying triceps extensionIntermediate · A cable machine + A bench or box

Decline dumbbell triceps extension demonstrated on the 3D figure

3D demoDecline dumbbell triceps extensionIntermediate · A dumbbell + A bench or box

Decline EZ-bar triceps extension demonstrated on the 3D figure

3D demoDecline EZ-bar triceps extensionIntermediate · EZ curl bar + A bench or box

Dumbbell skull crusher (lying triceps extension) demonstrated on the 3D figure

3D demoDumbbell skull crusher (lying triceps extension)Intermediate · A dumbbell + A bench or box

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Questions people ask

What muscles does the Chain Handle Extension work?

Mainly the triceps.

What equipment do I need for the Chain Handle Extension?

Other / check instructions + A bench or box.

Is the Chain Handle Extension good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Sled Overhead Triceps Extension.

What is an easier alternative to the Chain Handle Extension?

Try the Sled Overhead Triceps Extension. It works similar muscles at a lower grade.

How do I make the Chain Handle Extension harder?

Progress to the Archer push-up, or add load, range or slower lowering once your form is solid.