How To Do Decline Tricep Extension and Tips

The decline tricep extension is an isolation exercise that works the triceps (back of the upper arm).

It is a versatile movement that targets your tricep muscles by repetitively flexing the elbow joint against resistance. To give your triceps a workout, try out the exercises below.

You can do the triceps decline extension with different types of weight, like dumbbells, barbells or an EZ-bar.

In this blog, we’ll take an in-depth look at the following topics:

• What is decline tricep extension
• Muscle worked during it
• Benefits of decline tricep extension
• How to add it into your workout routine

What is a Decline Tricep Extension?

The decline tricep extension is a strength-training exercise that mainly works the triceps muscle.

It is performed on a decline bench, with the feet securely locked in and the upper body lying flat.

The exercise is usually done with an EZ bar with an overhand grip, but other variations are available.

Muscle Worked During Decline Tricep Extension

The tricep extension is an isolation exercise rather than a compound motion. This makes it a great exercise for targeting your triceps.

Primary Muscle Worked: Triceps brachii

Secondary Muscle Worked: Pectoralis Major, Anterior Deltoid, and Biceps Brachii

Benefits of Decline Tricep Extension

• Targets all three heads of the triceps muscle for complete development
• Increases strength and power in the triceps
• Improves overall arm aesthetics
• Enhance sports performance, particularly in pushing movements
• It can be easily varied and progressed to continue challenging the muscle over time.

4 Best Way To Do Decline Tricep Extension

These tricep extension variations are sure to stretch sleeves and help set new personal records

There are many ways to do this exercise, so you can choose the decline tricep extension that works best for you.

1. Ez bar Decline Tricep Extension

The EZ bar is a type of weightlifting bar that has a zigzag or curved shape in the middle, which allows for different grip positions and can provide some advantages over a straight bar.

• The shape of the EZ bar can help reduce stress on the wrists.
• Research has shown that using an EZ bar can result in greater muscle activation.
• It offers a more comfortable grip than a straight bar.

How To Do EZ Barb Tricep Extension

1. Set up a decline bench at a 30 to 45 degree angle.
2. Secure your feet at the top of the bench.
3. Grab an EZ bar with an overhand grip (palms facing down).
4. Extend your arms straight up so that the bar is directly above your forehead.
5. Keeping your upper arms stationary, lower the bar towards your forehead by bending your elbows.
6. Pause briefly at the bottom of the movement, then use your triceps to extend your arms back up to the starting position.
7. Repeat for the desired number of repetitions.

2. Barbell Decline Tricep Extension

The barbell decline tricep extension is a variation of the lying extension that adds a slight decline to the movement.

It is an isolation exercise that builds muscle and strength in all three tricep heads.

How To Do Barbell Tricep Extension

1. Grab a barbell and lie against a decline bench with your feet firmly on pads.
2. Extend your arms over your shoulders with your palms facing up, and then slowly lower the barbell behind your head by bending your elbows.
3. Hold this position for a count. Then, in a controlled motion, raise your arms back up to the starting position.
4. Repeat for as many reps and sets as desired.

Tips

• Keep your elbows perfectly still and pointing directly at the ceiling – do not allow them to move (flare) out to the sides, or backwards with the bar.
• Keep your upper arms parallel to each other and perpendicular to the floor.
• Also keep your head, back, and buttocks in contact with the bench.

3. Decline Dumbbell Tricep Extension

The decline dumbbell tricep extension is more effective for two reasons: the use of a neutral grip and the location of the shoulders.

This triceps workout with dumbbells increases the range of motion, allowing you to get a greater stretch on the tricep at the bottom of the movement.

How To Do Decline Dumbbell Tricep Extension

1. Grab a dumbbell in each hand and lie against a decline bench with your feet firmly on pads.
2. Extend your arms over your shoulders with your palms facing each other, and then slowly lower the dumbbells behind your head by bending your elbows.
3. Hold this position for a count. Then, in a controlled motion, raise your arms back up to the starting position.
4. Repeat for as many reps and sets as desired.

Tips

• Keep your upper arms fixed, with your elbows close to your head.
• At the top of the movement, do not lock out your elbows.
• Lift with a smooth motion, keeping control of the dumbbell at all times.

4. Decline One Arm Dumbbell Tricep Extension

When doing a tricep workout, there are plenty of single-arm exercises you can add to correct potential imbalances.

How To Do One Arm DB Tricep Extension

1. Grab a dumbbell in one hand and lie against a decline bench with your feet firmly on pads.
2. Hold the dumbbell over your chest with your arm straight and palm facing in. Put your nonworking hand on your stomach.
3. Lower the weight down past your ear, then back to the starting position.
4. Try to keep your elbow from flaring out. Complete all your reps with that arm, then repeat with the other arm.

Tips

• Move slowly throughout the exercise without jerking the weights.
• At the top of the movement, do not lock out your elbows.

Avoid This Common Mistakes

1. Flaring elbows

Flaring your elbow out to the sides can make the exercise less effective by focusing on the shoulders instead of the triceps.

2. Moving too quickly

Performing the exercise too quickly can reduce the time under tension on the triceps, that limits the effectiveness of the exercise.

3. Lowering the bar too far

If you lower the bar too far, you can hurt your shoulders and neck.

4. Using excessive weight

Too much weight can compromise your form and increase your risk of injury.

Start with lighter weights and gradually increase your weight as you become comfortable with the exercise.

5. Lifting your hips

The emphasis can be moved away from the triceps and onto the chest and shoulders by lifting your hips off the bench.

How To Add Decline Tricep Extension Into Your Workout Routine

1. Add During Compound Exercises

Add it into your upper body workout routine as a secondary exercise, following a compound movement like bench press or overhead press.

You can add it to your tricep workout routine as well.

2. Sets And Reps

Aim to perform 3–4 sets of 8–12 repetitions.

To train the triceps effectively, adjust the weight and maintain proper form.

3. Frequency

Add tricep extensions to your workout routine once or twice a week.

Takeaways

Decline triceps extensions stress the triceps muscle complex, particularly the medial and outer heads.

Instead of a flat bench, you can perform decline triceps extension on a slightly inclined or declined bench to change the type of resistance your triceps must overcome. (1)

Related Posts

• Dumbbell Triceps Extension: How-To, Benefits & Variations
• 10 Best Triceps Workout with Dumbbells for mass & Strength
• Long head Triceps Exercises for Bigger, Stronger Arms
• Cable Tricep Extension: Muscles Worked, Benefits, Form

7 Best Barbell Tricep Exercises For Bigger and Stronger Arms