Incline Barbell Triceps Extension

Triceps

Incline Barbell Triceps Extension

Incline Barbell Triceps Extension (Start)

LevelIntermediate EquipmentBarbell MechanicIsolation ForcePush

A lying triceps extension on a slightly inclined bench that places the long head of the triceps under a deep stretch.

Strength

Primary musclesTriceps

Secondary musclesForearms

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked6 %

Effort during a set5.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Adjust a bench to a gentle incline of around 30 degrees and recline with your feet flat.
2Get a barbell with a shoulder-width overhand grip, ideally with help from a spotter.
3Hold it directly above your chest with your arms locked out.

How to perform

1Tilt your upper arms slightly back so they point behind the bar, and keep them fixed there.
2Bend your elbows and send the bar toward the area just above your forehead.
3Reverse the motion by straightening your elbows until the bar is above you again.
4Squeeze the triceps briefly before the next rep.