Incline Triceps Extension
Complete guide to Incline Triceps Extension. Learn proper form, technique, and execution. Targets Triceps — Long Head. Requires ez barbell. Step-by-step instructions and expert tips.
How to Perform Incline Triceps Extension
Add the appropriate amount of weight to an EZ bar and lie back on an incline bench.
Hold the bar above your chest with your arms fully extended.
Retract your shoulder blades, engage your abs, and take a breath.
Lower the bar toward your forehead by bending your elbows, keeping your upper arms stationary.
Extend your arms back to the starting position, squeezing your triceps at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |