Incline Barbell Triceps Extension
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General info
How to perform exercise
- 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.
Variations: Can also be done with an e-z bar, with two dumbbells (using a pronated or supinated grip), seated or standing or with two dumbbells and your palms facing in.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Triceps, and auxiliary muscles: Forearm
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Incline Barbell Triceps Extension» are among the best rated by athletes.
Exercise substitutions
Workouts with «Incline Barbell Triceps Extension»
