Incline Barbell Triceps Extension

The Incline Barbell Triceps Extension isolates the Triceps through a controlled range of motion. This intermediate-level barbell exercise builds focused strength where compound movements often fall short.

strengthintermediatebarbellpushisolation
Incline Barbell Triceps Extension - starting position

Starting position

Incline Barbell Triceps Extension - ending position

Ending position

Muscles Worked

Primary Triceps
Secondary Forearms

The triceps handles the primary load during this movement. The forearms assist as stabilizers throughout the range of motion.

How to Incline Barbell Triceps Extension

  1. 1

    Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.

  2. 2

    Lie back on an incline bench set at any angle between 45-75-degrees.

  3. 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. 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. 5

    Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.

  6. 6

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
  • • Keep the bar path as vertical as possible over your base of support.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

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Frequently Asked Questions

What muscles does the Incline Barbell Triceps Extension work?

The Incline Barbell Triceps Extension primarily works the Triceps. Secondary muscles include the Forearms, which assist during the movement.

Is the Incline Barbell Triceps Extension good for beginners?

The Incline Barbell Triceps Extension is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Incline Barbell Triceps Extension?

You need barbell to perform the Incline Barbell Triceps Extension. Most commercial gyms will have this available.

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