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Incline Barbell Triceps Extension

Incline Barbell Triceps Extension is an intermediate isolation barbell exercise that mainly works your triceps, with help from your forearms.

💪 Triceps🏋️ Barbell📈 Intermediate🔗 Isolation🎯 3 sets of 10-15 reps
Incline Barbell Triceps Extension: starting position
Starting position
Incline Barbell Triceps Extension: end position
End position

How to do the incline barbell triceps extension

  1. Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.
  2. Lie back on an incline bench set at any angle between 45-75-degrees.
  3. Bring 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.
  4. Now 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.
  5. Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.
  6. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: TricepsSecondary: Forearms

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Incline Barbell Triceps Extension alternatives

Exercises that train the same main muscle, including options with other equipment.

Triceps PushdownCable · BeginnerSkull CrusherBarbell · BeginnerTate PressDumbbell · IntermediateBody Tricep PressBodyweight · BeginnerMachine Triceps ExtensionMachine · BeginnerBand Skull CrusherBand · Beginner

FAQ

What muscles does the incline barbell triceps extension work?

It mainly works your triceps; your forearms assist.

How many sets and reps of incline barbell triceps extension should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the incline barbell triceps extension good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More triceps exercises →