Incline Barbell Triceps Extension
Incline Barbell Triceps Extension is a intermediate-level isolation in the strength category that primarily works the triceps. It also recruits the forearms. It is performed with barbell.
How to do it
- 1Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.
- 2Lie back on an incline bench set at any angle between 45-75-degrees.
- 3Bring the bar overhead with your arms extended and elbows in. The arms should be in line with the torso above the head. This will be your starting position.
- 4Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Inhale as you perform this movement. Tip: Keep your upper arms stationary and close to your head at all times. Only the forearms should move.
- 5Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.
- 6Repeat for the recommended amount of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.