Incline Barbell Triceps Extension

What it is

This isolation exercise primarily targets your triceps, performed lying on an incline bench with a barbell. You will extend the barbell overhead, then lower it behind your head to fully engage these muscles. Your forearms also provide crucial support and stability throughout the movement.

Technique tips

• Keep your upper arms stationary; only your forearms should move.
• Lower the barbell in a smooth, controlled arc behind your head.
• Inhale as you lower the weight, exhale as you extend.
• Maintain tight elbows throughout the entire range of motion.
• Use a grip slightly narrower than shoulder-width for best activation.
• Focus on contracting your triceps to initiate the upward movement.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.