Exercise Comparison
Bench Press - Powerlifting vs Standing Low-Pulley One-Arm 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.
Standing Low-Pulley One-Arm Triceps Extension
Grab a single handle with your left arm next to the low pulley machine. Turn away from the machine keeping the handle to the side of your body with your arm fully extended. Now use both hands to elevate the single handle directly above the head with the palm facing forward. Keep your upper arm completely vertical (perpendicular to the floor) and put your right hand on your left elbow to help keep it steady. This is the starting position.
Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
Go back to the starting position by using the triceps to raise the single handle. Breathe out as you perform this step.
Repeat for the recommended amount of repetitions.
Switch arms and repeat the exercise.
Verdict
Both exercises target the triceps. Bench Press - Powerlifting is a intermediate exercise using barbell, while Standing Low-Pulley One-Arm Triceps Extension is intermediate and uses cable. Choose Bench Press - Powerlifting if you have access to barbell, or Standing Low-Pulley One-Arm Triceps Extension if you prefer cable. Bench Press - Powerlifting is a compound movement working multiple joints, making it better for overall strength. Standing Low-Pulley One-Arm Triceps Extension isolates the target muscle for focused development.