Incline Barbell Triceps Extension
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.
How to program the Incline Barbell Triceps Extension
Sets and reps
As an isolation movement, the Incline Barbell Triceps Extension is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Incline Barbell Triceps Extension is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Incline Barbell Triceps Extension work?
The Incline Barbell Triceps Extension primarily targets the Triceps. It also recruits the Forearms as supporting muscles.
What equipment do I need for the Incline Barbell Triceps Extension?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Incline Barbell Triceps Extension should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
