Incline Tricep Extension: Muscles Worked, How To Do, Form & Its Variations

When we think of toned arms, it’s often the biceps that first come to mind. However, the triceps—the muscles located on the back of your upper arm—actually make up about two-thirds of the arm’s muscle mass.

An exercise that targets the triceps is the incline tricep extension. It is a great exercise for isolating the triceps and building arm strength and muscle mass. 

In this blog, we will discuss the muscles worked, proper form, variations, benefits, and provide a sample workout that includes the incline tricep extension.

What is an incline tricep extension?

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. Incline tricep extensions increase the range of motion, so you can stretch 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.

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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.

The incline tricep extension primarily targets the triceps. The incline angle makes it a good exercise for working the long head of the triceps. 

Secondary muscle groups that are engaged during the incline tricep extension are the shoulders, otherwise known as the deltoids, Pectoralis Major, and forearm muscles.

Incline Barbell Tricep Extension

The incline barbell tricep extension helps 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

1. Grab a barbell and lie against an incline bench, face up, with your feet firmly planted on the floor.
2. Grip the barbell with a pronated (overhand) grip. Your hands should be shoulder-width apart or slightly narrower.
3. Slowly lower the barbell towards your forehead by bending your elbows.
4. Keep your upper arms and elbows stationary and perpendicular to the ground. Only your forearms should move.
5. As the barbell approaches your forehead (hence the name “Skull Crusher”), ensure your elbows don’t flare out.
6. Once the barbell is just above your forehead or slightly past it, push the barbell back up.
7. Hold this position for a count and then with a controlled motion raise your arms back up to the starting position.
8. Repeat for as many reps and sets as desired.

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Common Mistakes To Be Avoided

1. Flaring Elbows: One of the most common mistakes is letting the elbows flare out to the sides. This can place unnecessary stress on the shoulder joint and reduce the focus on the triceps.
2. Using Too Much Weight: Lifting a weight that’s too heavy can lead to compromised form and potential injury. Always prioritize form over weight.
3. Bouncing the Barbell: This usually indicates a weight that’s too heavy or fatigue setting in. If you find yourself bouncing the barbell off your forehead or behind the head, reduce the weight and maintain control.
4. Not Engaging the Core: While the focus is on the triceps, remember to engage your core for stability. This will also protect your lower back.
5. Short Range of Motion: Not lowering the barbell enough or not fully extending the arms reduces the exercise’s effectiveness. Ensure you’re not cutting the movement short.
6. Hyperextending the Wrists: Letting the wrists fall back too much can cause strain. This often happens when the weight is too heavy or there’s a lack of wrist strength.
7. Moving the Upper Arms: The upper arms should remain stationary, perpendicular to the floor. If they’re moving forward and backward, you’re not isolating the triceps as effectively.
8. Not Warming Up: Jumping straight into heavy skull crushers without warming up the triceps and elbows can lead to injury. Always start with some light stretches or warm-up sets.

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

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.

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

1. Grab a dumbbell in each hand and lie against an incline bench, face up, with your feet firmly planted on the floor.
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 and then with 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.
• Do not use excessively heavyweight as this is dangerous for your elbows.

2. 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

1. Attach the rope handle to the lower block, grasp it with your hands, sit on the bench with your back.
2. Bend your hands at the elbows, so that the ends of the handle are located behind your head.
3. Slowly straighten your arms, keeping your elbows in a fixed position.
4. At the final point, prolong the peak contraction, withstood a short pause.
5. 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.

3. 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

1. 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.
2. Grab a barbell and lie against an incline bench, face up, with your feet firmly planted on the floor.
3. Extend your arms over your shoulders with your palms facing up, and then slowly lower the barbell behind your head by bending your elbows.
4. Hold this position for a count and then with a controlled motion raise your arms back up to the starting position.
5. 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.