Arms · Elbow extension
Incline Barbell Triceps Extension
The incline barbell triceps extension is a lying extension done on an incline bench, lowering a barbell or EZ bar behind your head and straightening your elbows to press it back up. The incline puts your arms behind your torso, which stretches the long head of the triceps more than a flat skullcrusher and allows heavy loading.
Also known as: Incline skullcrusher, Incline bar triceps extension, Incline EZ bar triceps extension
- Muscle group
- Arms
- Movement pattern
- Elbow extension
- Type
- Isolation
- Equipment
- Barbell or EZ bar, Adjustable bench
- Difficulty
- Intermediate
What muscles does the incline barbell triceps extension work?
Primary movers
- Triceps brachii (long head)
Assisting muscles
- Triceps brachii (lateral and medial heads)
- Anterior deltoid
- Forearm flexors
The long head of the triceps crosses the shoulder, so the more your arms are behind your body, the more it is stretched. An incline bench puts your arms in that position.
A bar lets you use heavy loads, because both hands share the weight and the bar is stable. That makes it a good choice for progressive overload on the triceps.
The stretch at the bottom is the main reason to use the incline. A long muscle length under load is a strong signal for growth.
As with skullcrushers, the bar can be lowered behind the head to keep tension on the triceps throughout, but it should stay within a range that the shoulders tolerate.
How to do the incline barbell triceps extension
Setup
- 1
Set an adjustable bench to 30 to 45 degrees.
- 2
Lie back holding a barbell or EZ bar with a close overhand grip.
- 3
Extend your arms above your chest.
- 4
Keep your elbows pointing at the ceiling, shoulder-width apart.
Execution
- 1
Keeping your upper arms still, bend your elbows to lower the bar behind or just above your head.
- 2
Lower until you feel a deep stretch in your triceps.
- 3
Press the bar back up by straightening your elbows.
- 4
Squeeze at the top.
- 5
Control the weight throughout.
- 6
Use a spotter or safety if training heavy.
Common incline barbell triceps extension mistakes
Flaring the elbows
Elbows pointing out reduce triceps tension and strain the shoulders.
The fix: Keep your elbows pointing up and shoulder-width apart.
Using the shoulders
Letting the upper arms swing turns the lift into a pullover.
The fix: Keep your upper arms fixed and bend only at the elbow.
Too heavy
Heavy loads risk the elbows and the head.
The fix: Choose a weight you can control for 8 to 12 reps.
Lowering to the forehead
A path that does not stretch the long head misses the incline's benefit.
The fix: Lower behind your head so you feel a stretch.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 8–12 | Moderate, 1–2 RIR | 90 s |
| Strength | 3–4 | 6–8 | Heavy, controlled | 2 min |
| Beginner | 2 | 10–12 | Light | 60–90 s |
Use an EZ bar if straight bars bother your wrists. Warm up your elbows with light sets. Add weight in small increments, because elbows can be sensitive to rapid increases.
Running the incline barbell triceps extension in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayIncline Barbell Triceps Extension variations and alternatives
Skullcrusher
AlternativeThe flat bench version with a shorter stretch.
Incline Dumbbell Triceps Extension
AlternativeDumbbells give a freer wrist path.
Cable Incline Triceps Extension
AlternativeA cable version with constant tension.
EZ Bar Decline Triceps Extension
AlternativePerformed on a decline bench.
A compound press for the triceps.
Frequently asked questions
Why do incline skullcrushers work the long head more?
Because the arms are behind the torso, which stretches the long head more than a flat bench does.
Barbell or EZ bar?
An EZ bar is kinder to the wrists. A straight bar works if it is comfortable for you.
What angle should the bench be?
30 to 45 degrees. Steeper angles shift load to the shoulders.
Is it safe for the elbows?
It can irritate the elbows if you go too heavy. Warm up and progress gradually.
Should I lower to the forehead?
Lower slightly behind the head to keep tension on the long head. Avoid hitting yourself with the bar.
Hercules tracks every incline barbell triceps extension you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play