Exercise Comparison
Bench Press - Powerlifting vs Triceps Overhead Extension with Rope
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.
Triceps Overhead Extension with Rope
Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
Position your hands behind your head with your elbows point straight up. Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine to create greater stability. This will be your starting position.
To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.
Verdict
Both exercises target the triceps. Bench Press - Powerlifting is a intermediate exercise using barbell, while Triceps Overhead Extension with Rope is beginner and uses cable. Choose Triceps Overhead Extension with Rope 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. Triceps Overhead Extension with Rope isolates the target muscle for focused development.