Incline Barbell Triceps Extension
A barbell overhead extension done lying back on an incline bench, which supports the torso and keeps the long head of the triceps in a deep stretch.
Primary muscles
- Triceps
Secondary muscles
- Forearm Flexors
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie back on a bench set to 45–75 degrees, holding a barbell or EZ bar with a slightly narrower than shoulder-width overhand grip, arms straight and in line with the torso above the head.
Keep the upper arms close to the head and still.
Bend the elbows to lower the bar in an arc behind the head.
Go until the forearms meet the biceps or the stretch stops you.
Extend the elbows to press the bar back overhead and squeeze.
Breathing: Inhale as you lower, exhale as you extend.
Coaching tips
Elbows in
Upper arms stay put
Deep stretch, strong lockout
Common mistakes
Elbows flaring wide
Letting the upper arms swing forward
Using a load that forces a short range
Safety notes
Lower under control; the bar passes close to the head and bench top.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.