The incline dumbbell 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 used in incline tricep extensions increases the range of motion, allowing you to get a greater stretch on the tricep at the bottom of the movement.
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 incline extension with different types of weight, such as dumbbells, barbells, or a cable.
- Muscle Worked During Incline Tricep Extension
- Incline Barbell Tricep Extension Guide
- How To Do Barbell Tricep Extension
- Tips
- 3 Best Variation of Incline Tricep Extension
- 2. Incline Dumbbell Tricep Extension
- 3. Incline Cable Triceps Extension
- 4. Smith Machine Incline Tricep Extension
- Frequently Asked Question
- Are incline tricep extensions good?
- Related Posts
Muscle Worked During Incline 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
Incline Barbell Tricep Extension Guide
The incline barbell tricep extension help to build muscle and strength in all three tricep heads.
The benefit of doing these movements is that you can get a deeper stretch in the muscle to hopefully activate more muscle fibers.
How To Do Barbell Tricep Extension
- Grab a barbell and lie against an incline bench, face up, with your feet firmly planted on the floor.
- Extend your arms over your shoulders with your palms facing up, and then slowly lower the barbell behind your head by bending your elbows.
- Hold this position for a count and then with a controlled motion raise your arms back up to the starting position.
- Repeat for as many reps and sets as desired.
Tips
- Keep your upper arms fixed, with your elbows close to your head.
- Do not use excessively heavyweight as this is dangerous for your elbows.
3 Best Variation 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
2. 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.
The benefit of doing extension movements is that you can get a deeper stretch in the muscle to hopefully activate more muscle fibers.
How To Do Incline Dumbbell Tricep Extension
- Grab a dumbbell in each hand and lie against an incline bench, face up, with your feet firmly planted on the floor.
- 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.
- Hold this position for a count and then with a controlled motion raise your arms back up to the starting position.
- Repeat for as many reps and sets as desired.
Tips
- Keep your upper arms fixed, with your elbows close to your head.
- Do not use excessively heavyweight as this is dangerous for your elbows.
3. Incline Cable Triceps Extension
One of the best exercises for drawing and pumping the long head of triceps is the Incline cable triceps extension.
Triceps extensions can be beneficial for fixing imbalances in the triceps or rehabilitating from injury.
Tricep extensions put no pressure on the wrists, so they are an alternative for people with wrist strain or injury.
How To Do Incline Cable Triceps Extension
- Attach the rope handle to the lower block, grasp it with your hands, sit on the bench with your back.
- Bend your hands in the elbows, so that the ends of the handle are located behind your head.
- Slowly straighten your arms, keeping your elbows in a fixed position. At the final point, prolong the peak contraction, withstood a short pause.
- Return to the starting position.
Tips
- Concentrate on keeping your elbows stable.
- Do not allow your elbows to flare out to the sides.
- Slowly lower the weights and do not use momentum.
4. Smith Machine Incline Tricep Extension
Smith Machine Tricep Extension is one of the best variations of Incline Tricep Extension.
To get the bench positioning right, it’s a good idea to test it without any weight loaded on the bar before you start your first set.
How To Do Smith Machine Incline Tricep Extension
- Set an incline bench to an angle of between 30 and 45 degrees and place it with the highest end underneath the smith machine bar.
- Grab a barbell and lie against an incline bench, face up, with your feet firmly planted on the floor.
- Extend your arms over your shoulders with your palms facing up, and then slowly lower the barbell behind your head by bending your elbows.
- Hold this position for a count and then with a controlled motion raise your arms back up to the starting position.
- Repeat for desired reps.
Tips
- Keep your elbows fixed throughout the set and don’t let them flare out as you lower the bar down.
- Do not use excessively heavyweight as this is dangerous for your elbows.
Frequently Asked Question
Are incline tricep extensions good?
Yes, the incline dumbbell tricep extension is a great exercise to strengthen your triceps. People who want to increase their tricep strength and those who want to build a bigger triceps can use it.