Incline Barbell Triceps Extension
Incline Barbell Triceps Extension is a resistance exercise - triceps elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles
- Exercise type
- Resistance exercise - triceps elbow extension
Exercise technique
- Bench
Set a fairly steep incline appropriate to your shoulder range.
- Bar grip
Use an overhand grip slightly narrower than shoulder width.
- Top position
Extend your arms upward beside your head.
- Elbow stability
Keep your upper arms at the chosen angle.
- Lower
Bend your elbows and lower the bar behind your head.
- Limit
Stop before your shoulders or lower back move.
- Extend
Use your triceps to straighten your elbows and raise the bar.
Key technique points
- Do not drop the bar toward your forehead.
- Do not drive the upper arms forward as in a press.
- Do not flare your elbows excessively.
- Do not lift your ribs off the bench.
- Choose a controllable depth behind your head.
- Keep your grip even on both sides.
Common mistakes
Pressing motion
Changing shoulder angle reduces triceps isolation.
Spreading elbows
The lowering path widens.
Arching the lower back
Overhead range is gained from the torso.
Abrupt bottom reversal
Load control is lost with the elbows bent.
Asymmetric grip
The bar tilts to one side.
Moving the head
The neck unnecessarily moves forward to clear the bar path.
Frequently asked questions
Incline Barbell Triceps Extension: why is “Pressing motion” a mistake?
Changing shoulder angle reduces triceps isolation.
Incline Barbell Triceps Extension: why is “Spreading elbows” a mistake?
The lowering path widens.
Incline Barbell Triceps Extension: why is “Arching the lower back” a mistake?
Overhead range is gained from the torso.
Incline Barbell Triceps Extension: why is “Abrupt bottom reversal” a mistake?
Load control is lost with the elbows bent.
Incline Barbell Triceps Extension: why is “Asymmetric grip” a mistake?
The bar tilts to one side.
Incline Barbell Triceps Extension: why is “Moving the head” a mistake?
The neck unnecessarily moves forward to clear the bar path.
What should I focus on when doing Incline Barbell Triceps Extension?
Do not drop the bar toward your forehead. Do not drive the upper arms forward as in a press. Do not flare your elbows excessively. Do not lift your ribs off the bench. Choose a controllable depth behind your head. Keep your grip even on both sides.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.