Breathing
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
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The Incline Barbell Triceps Extension primarily works the triceps, with the forearms supporting the movement. It is a strength movement performed with barbell.
1 / 2How to
Movement instructions
Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.
Lie back on an incline bench set at any angle between 45-75-degrees.
Bring the bar overhead with your arms extended and elbows in. The arms should be in line with the torso above the head. This will be your starting position.
Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Inhale as you perform this movement. Tip: Keep your upper arms stationary and close to your head at all times. Only the forearms should move.
Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.
Repeat for the recommended amount of repetitions.
Technique guidance
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same barbell setup, range of motion and recording method when comparing Incline Barbell Triceps Extension sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Triceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the triceps using something else.
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