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Incline Barbell Triceps Extension

A intermediate strength exercise for the triceps, done with a barbell.

Incline Barbell Triceps Extension: starting positionIncline Barbell Triceps Extension: finishing position
Main muscles
Triceps
Also works
Forearms
Equipment
Barbell
Level
Intermediate
Type
Isolation
Movement
Push

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Incline Barbell Triceps Extension

Questions

What muscles does the Incline Barbell Triceps Extension work?

Mainly the triceps, with the forearms helping.

Is the Incline Barbell Triceps Extension good for beginners?

It's rated intermediate. Beginners can build up to it with Decline EZ Bar Triceps Extension first.

What can I do instead of the Incline Barbell Triceps Extension?

Good alternatives that train the triceps: Lying Close-Grip Barbell Triceps Extension Behind The Head, Decline Close-Grip Bench To Skull Crusher, Decline EZ Bar Triceps Extension or One Arm Floor Press.

How many sets and reps of the Incline Barbell Triceps Extension should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).