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Incline Barbell Triceps Extension

Learn how to do incline barbell triceps extension with a clear setup, controlled movement, and a technique you can repeat.

TricepsBarbell6 technique steps

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Incline Barbell Triceps Extension: matching illustrations comparing the setup and movement positions
01Set your position02Make the movement

How to do 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.
Incline Barbell Triceps Extension exercise illustration

Incline Barbell Triceps Extension: muscles worked

Primary focus: triceps. Supporting muscles: Forearms.

TricepsForearms
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

Plan your next set

Frequently asked questions

How do you do incline barbell triceps extension?

Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width. Lie back on an incline bench set at any angle between 45-75-degrees. 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.

What muscles does incline barbell triceps extension work?

Incline Barbell Triceps Extension primarily trains the triceps, with the forearms contributing. The exact demand depends on your setup, range, and chosen load.

What is the best technique for incline barbell triceps extension?

Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position.

What can I do instead of incline barbell triceps extension?

Related options include Lying Barbell Triceps Extension, Close-Grip Barbell Bench Press, Overhead Tricep Extension. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing incline barbell triceps extension and the related movements above to compare equipment and technique choices.

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