Exercise Comparison
Bench Press - Powerlifting vs Low Cable Triceps Extension
Side-by-Side
Muscle Analysis
Shared
Only in Bench Press - Powerlifting
Instructions
Bench Press - Powerlifting
Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.
Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
Low Cable Triceps Extension
Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment.
Grab the outside of the rope ends with your palms facing each other (neutral grip).
Position your elbows so that they are bent at a 90 degree angle and your upper arms are perpendicular (90 degree angle) to your torso. Tip: Keep the elbows in and make sure that the upper arms point to the ceiling while your forearms point towards the pulley above your head. This will be your starting position.
As you breathe out, extend your lower arms until they are straight and vertical. The upper arms and elbows remain stationary throughout the movement. Only the forearms should move. Contract the triceps hard for a second.
As you breathe in slowly return to the starting position.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the triceps. Bench Press - Powerlifting is a intermediate exercise using barbell, while Low Cable Triceps Extension is beginner and uses cable. Choose Low Cable Triceps Extension if you're looking for a more accessible option, or Bench Press - Powerlifting for a greater challenge. Bench Press - Powerlifting is a compound movement working multiple joints, making it better for overall strength. Low Cable Triceps Extension isolates the target muscle for focused development.