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Incline Barbell Triceps Extension

Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Triceps, with support from Forearms. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Isolation · Push

Primary muscles: Triceps Secondary muscles: Forearms

How to perform Incline Barbell Triceps Extension

  1. Step 1. Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.
  2. Step 2. Lie back on an incline bench set at any angle between 45-75-degrees.
  3. Step 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. Step 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. Step 5. Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.
  6. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which muscles are primarily targeted by the incline barbell triceps extension?

This exercise isolates the triceps brachii. The incline angle places a greater stretch on the long head of the triceps compared to flat bench variations.

What is the ideal bench angle for this movement?

A bench angle between 30 and 45 degrees is standard. This provides a significant range of motion and overhead stretch without causing excessive shoulder strain.

What is a common form mistake to avoid during the eccentric phase?

Avoid flaring the elbows excessively to the sides, which shifts tension to the shoulders. Keep the elbows tucked and pointing forward to maintain tension on the triceps.

How should beginners approach this exercise if a barbell feels unstable?

Beginners can use an EZ-bar to reduce wrist strain or start with light dumbbells. These alternatives allow for a more natural grip while building the necessary stability.

What are the recommended sets and reps for triceps hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions using a controlled tempo. Focus on a deep stretch at the bottom and a full lockout at the top of each rep.

Sample sets & reps for Incline Barbell Triceps Extension

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Body-Up — bodyweight
  • Body Tricep Press — bodyweight
  • Cable Incline Triceps Extension — cable

See all Triceps exercises →

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