Barbell Incline Triceps Extension
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The Barbell Incline Triceps Extension is a strength exercise performed lying on an incline bench, where you lower a barbell toward your forehead and extend your arms overhead to target the triceps brachii. Its primary purpose is to build triceps size and strength, with emphasis on the long head due to the overhead angle. It requires a barbell and incline bench, benefiting athletes, bodybuilders, and anyone seeking upper arm development and improved pressing power.
How to Perform Barbell Incline Triceps Extension
- 1Lie face-up on an incline bench (30-45 degrees) with your head at the top end; plant your feet flat on the floor for stability.
- 2Grip the barbell with a narrow pronated grip (hands shoulder-width or closer); unrack it from the rack or have a spotter hand it to you.
- 3Extend your arms fully to hold the barbell directly above your chest, with elbows tucked and pointing toward the ceiling.
- 4Inhale as you slowly flex your elbows to lower the barbell toward your forehead in a controlled arc, keeping elbows stationary.
- 5Exhale as you extend your elbows to press the barbell back to the starting position, fully straightening your arms without locking out.
- 6Repeat for desired reps, then carefully rerack the barbell or hand it to a spotter.
- 7Key form tips: Keep elbows fixed and close to your head—avoid flaring them out. Use a full range of motion without letting the bar touch your head. Maintain a neutral neck and stable shoulders. Common mistakes: Swinging the weight with momentum or lowering too fast, which strains elbows.