Incline Barbell Triceps Extension
Muscles worked
Instructions
- 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Incline Barbell Triceps Extension
The incline barbell triceps extension changes the resistance angle compared to the classic lying version, creating different tension on the triceps throughout the movement thanks to the semi-seated position. With the torso inclined between 45 and 75 degrees, you lower the bar behind the head, an exercise that effectively varies the usual skull crusher stimulus.
check_circleBenefits
- check_circleDifferent resistance angle than the lying version
- check_circleGood variant for diversifying the triceps stimulus
- check_circleComfortable, stable semi-seated position
lightbulbExecution tips
- lightbulbKeep the elbows fixed and close to the head
- lightbulbLower the bar slowly to really feel the stretch
- lightbulbUse a moderate to light load for this isolation exercise
warningCommon mistakes
- warningElbows flaring out during the descent
- warningUpper arms moving instead of staying fixed
- warningToo much load that breaks technique
helpFrequently asked questions
What bench angle should I choose?expand_more
Between 45 and 75 degrees depending on preference; the steeper the angle, the earlier tension arrives in the movement.
Does this exercise replace the classic skull crusher?expand_more
It complements it well for regularly varying the triceps' working angle.
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