The incline tricep extension is a great triceps isolation exercise. It can be used by both those looking to build bigger triceps and those looking to increase their tricep strength.
The incline angle of this exercise significantly changes how your triceps are activated compared to the standard tricep extension.
The angle of your arms in this position can be easier on your elbows than other tricep exercises. If you’ve had elbow issues, you might find this more comfortable.
You can do the incline tricep extension with different types of weight, such as dumbbells, barbells, or a cable.
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Incline Tricep Extension Muscles Worked
The tricep extension is an isolation exercise rather than a compound motion, which makes it great for targeting the triceps.
- The incline tricep extension primarily targets the triceps (long head of the triceps)
- Secondary muscle groups that are engaged are the shoulders (deltoids) and forearm muscles.
How To Do Ez Bar Incline Tricep Extension
- Grab an Ez bar or barbell and lie against an incline bench, face up, with your feet firmly planted on the floor.
- Slowly lower the barbell towards your forehead by bending your elbows.
- Keep your upper arms and elbows stationary and perpendicular to the ground. Only your forearms should move.
- As the barbell approaches your forehead (hence the name “Skull Crusher”), ensure your elbows don’t flare out.
- When the barbell is just above your forehead or slightly past it, hold this position for a count.
- Raise your arms back up to the starting position with a controlled motion.
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Tips and Form
- Watch your elbows. It can be tempting to allow them to flare out, but try to keep them tucked. You’ll protect your shoulders and really zero in on those triceps.
- Be mindful of your wrist position—don’t let them hyperextend too much. This can cause strain and discomfort. If you’re having trouble, consider using wrist supports or reducing the weight.
- Keep your arms straight and parallel to the ground. Any forward or backward movement can distract from your triceps and lessen the exercise’s effectiveness.
- Avoid jumping straight into heavy sets. Always start with a proper warm-up to prepare your triceps and elbows.
- It’s easy to get carried away and try to lift too heavy, but that can lead to compromised form and potential injury. Always prioritize proper technique over maxing out the weight.
- Make sure you’re lowering the weight all the way down and fully extending your arms at the top. Cutting the movement short reduces the exercise’s effectiveness.
- Although extensions are safe, it is recommended to use moderate loads to avoid excessive stress on the elbow joints in the long term.
3 Best Variations of Incline Tricep Extension
There are many ways to do this exercise, so you can choose the best tricep extension for you.
These tricep extension variations are sure to stretch sleeves and help set new personal records
1. Incline Dumbbell Tricep Extension
The incline dumbbell tricep extension can be used by both those looking to build bigger triceps and those looking to increase their tricep strength.
Dumbbells allow your wrists to rotate naturally as you move. This can feel more comfortable and put less strain on your joints than a fixed bar.
With dumbbells, each arm performs its own task (both arms work independently). This means you can’t let your stronger side compensate for the weaker one. It helps you balance out any weaknesses you may have.
2. Incline Cable Tricep Extension
One of the best things about using cables is that they provide constant tension throughout the entire movement.
Unlike free weights, which can have a varying load depending on the position, cables keep your triceps engaged from start to finish. This can amp up the intensity and help you see better results.
You can use different attachments and grips with cables, like a rope or a straight bar. So you must try the Incline cable triceps extension.
3. Smith Machine Incline Tricep Extension
The Smith machine’s fixed path helps keep the barbell steady, so you can focus more on your form without worrying about balancing the weight.
The fixed bar path ensures that your triceps perform most of the work, thereby minimizing the involvement of other muscle groups.
But like anything in the gym, it’s just one tool in the box. Mix it up, use it wisely, and listen to your body.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.