Incline Triceps Extension

A triceps isolation movement focusing on the long head. The incline position places the triceps under a unique stretch for maximum muscle growth.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Triceps

Secondary

Chest

Setup

Lie on an incline bench. Hold dumbbells over your chest, palms facing each other. Angle your upper arms slightly back.

Instructions

1. Lower the weights toward your ears by bending your elbows.
2. Keep your upper arms stationary.
3. Extend the arms back to the start.
4. Squeeze the triceps at the lockout.
5. Control the descent.

Common Mistakes

1. Moving the elbows forward.
2. Flaring the elbows.
3. Arching the back.

Alternative Exercises

Wide Hand Push-Up

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Triceps Press

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Suspended Push-Up

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Standing Up Straight Crossovers

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A classic triceps builder targeting the long head. The overhead position provides a deep stretch, leading to better muscle fiber recruitment and arm mass.