The incline dumbbell tricep extension is a great exercise for the triceps. It can be used by both those who want to build bigger triceps and those who want to increase their tricep strength.
Incline dumbbell overhead tricep extensions with an upward angle make the range of motion bigger, so you can get a bigger stretch on the tricep at the bottom of the movement.
The use of dumbbells reduces pressure on the elbows and allows for a greater range of motion and variety of movement than the bar.
It is a movement that targets your triceps by repeatedly flexion and extension of the elbow against resistance. Extension movements can give you a deeper stretch in the tricep muscle, which might help you stretch more muscle fibers.
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Muscle Worked During Incline Dumbbell Tricep Extension
The Incline Dumbbell Tricep Extension primarily works the Triceps brachii
The incline DB tricep extension has the involvement of several synergist muscles and stabilizer muscles, these muscles include: Pectoralis Major, Anterior Deltoid, and Biceps Brachii
How To Do Incline Dumbbell Tricep Extension
- Set an adjustable bench to a 15-30 degree incline.
- 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.
- 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.
Sets And Reps For Incline DB Tricep Extension
Of course, the number of sets and reps will be determined based on your fitness journey, but here is a great starting point:
- 3-4 Sets
- 8-12 Reps
- with only 60-90 seconds rest in between sets
Choose a weight that allows you to execute the exercises with proper form throughout the entire set and repetition range. The load should bring you to or near failure within the given rep ranges to be effective.
Incline Dumbbell Extension Proper Form And Mistakes
Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program.
- Exhale whilst pushing dumbbells upwards and do in a controlled manner.
- Keep your upper arms fixed, with your elbows close to your head.
- Do not use excessively heavyweight as this is dangerous for your elbows.
- For the Incline dumbbell overhead tricep extension, it is best to set the bench at about 30-45 degrees inclined.
- Keep a controlled motion and avoid jerky movements.
- Always use weights that you can handle comfortably.
- Always use the longest range of motion possible and control the dumbbells throughout the set.
- Vary bench angles to hit different angles of the tricep, but do not go beyond 60 degrees.
Related Posts
- How To Do Overhead Cable Tricep Extension Proper
- How To Do Incline Tricep Extension & Its Variations
- 10 Best Triceps Workout with Dumbbells for mass & Strength
- Dumbbell Triceps Extension: How-To, Benefits & Variations
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Manish brings over 10 years of hands-on experience in weight lifting and fat loss to 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.