10 Best Chain Handle Extension Alternatives for Triceps Strength

The Chain Handle Extension is done standing. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, the One Arm Dip and the Triceps Dip (Between Benches).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Chain Handle Extension

Chain Handle Extension
Primary muscle
Triceps
Equipment
Other
Difficulty
Intermediate
Type
Isolation
How to perform Chain Handle Extension
  1. 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.
  2. Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated.
  3. Pause at the lockout, and reverse the motion to return to the starting position.
Filter Chain Handle Extension alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Chain Handle Extension Alternatives

10 substitutes, ranked by how closely each one matches the Chain Handle Extension on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    74% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want an easier version that still works the triceps.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: extension, the same as the Chain Handle Extension
    • Primary muscle: triceps, the same as the Chain Handle Extension
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  2. One Arm DipPlay demonstration

    2. One Arm Dip

    58% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the triceps.

    How to perform this exercise
    1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
    2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
    3. Extend your legs out in front of you, keeping your heels on the ground.
    4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
    5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: triceps, the same as the Chain Handle Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Chain Handle Extension
    • Balance: harder to stay steady on than the Chain Handle Extension
  3. Triceps Dip (Between Benches)Play demonstration

    3. Triceps Dip (Between Benches)

    53% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Chain Handle Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Chain Handle Extension
  4. Side Push-upPlay demonstration

    4. Side Push-up

    52% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
    3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
    4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
    5. Lower your body back down to the starting position with control.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: triceps, the same as the Chain Handle Extension
    • Equipment: bodyweight only, not free weights
  5. Body Tricep Press

    5. Body Tricep Press

    50% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    It still works the triceps, through a different movement.

    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Chain Handle Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  6. Triceps PressPlay demonstration

    6. Triceps Press

    50% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Chain Handle Extension
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  7. Triceps DipPlay demonstration

    7. Triceps Dip

    46% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Chain Handle Extension
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Chain Handle Extension
  8. Incline Close-grip Push-upPlay demonstration

    8. Incline Close-grip Push-up

    45% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Chain Handle Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  9. Three Bench DipPlay demonstration

    9. Three Bench Dip

    45% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    4. Push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Chain Handle Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
  10. Body-upPlay demonstration

    10. Body-up

    45% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
    2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
    3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
    4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Chain Handle Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing

Why You Might Need a Chain Handle Extension Alternative

You might substitute the Chain Handle Extension because of cable access, wrist or elbow pain, or to vary stimulus across the triceps heads. Different tools change shoulder angle and load distribution: overhead extensions lengthen the long head, pushdowns emphasize lateral and medial heads, and presses add compound load. If you feel lateral elbow strain, switch to a neutral-grip rope and keep forearms vertical to reduce torque at the joint. Substitute exercises let you manage joint load while maintaining focused elbow-extension mechanics to preserve hypertrophy and strength gains.

How to Choose the Right Chain Handle Extension Substitute

Select a substitute based on equipment, pain history, and the triceps head you want to emphasize. For constant tension choose cable rope pushdowns, keep elbows tucked and extend only at the elbow to limit shoulder involvement. For long-head focus pick overhead dumbbell extensions with the upper arm vertical and a controlled eccentric. If you need progressive load, use close-grip bench press or EZ-bar skull crushers and track weekly load increases while maintaining strict elbow travel and scapular stability.

Chain Handle Extension FAQ

What muscles does Chain Handle Extension work?

The Chain Handle Extension primarily targets the triceps brachii, lateral, medial, and long heads, via elbow extension. Perform the movement with elbows locked to your sides to isolate the triceps and avoid shoulder extension, which recruits the posterior deltoid.

Can I build muscle without doing Chain Handle Extension?

Yes. You can achieve triceps hypertrophy with other movements that provide progressive overload and tight elbow-extension mechanics, such as skull crushers, close-grip bench presses, and overhead extensions. Focus on controlled eccentrics, full contraction at lockout, and incremental load increases to stimulate growth.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology