Incline Barbell Triceps Extension

Also called incline skull crusher, incline triceps extension and incline french press.

Works

Triceps, plus forearms

Equipment

Barbell

Level

Intermediate

Type

Isolation

How to do it

Setup. Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.

1. Lie back on an incline bench set at any angle between 45-75-degrees.
2. 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.
3. 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.
4. Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.
5. Repeat for the recommended amount of repetitions.

Cues

• Bench at 45-75 degrees.
• Upper arms in line with the torso.
• Lower the bar behind the head.
• Extend to lockout.

Common mistakes

• Elbows flaring.
• Upper arms moving.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow and a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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