Exercise guide
Band Incline Triceps Extension
- Intermediate
- Isolation
- Rep-based
- Chest
- Upper arms
This exercise targets the long head of the triceps by utilizing an overhead position on an incline, which places the muscle under a significant stretch. The resistance band ensures constant tension, particularly at the peak of the movement where the band is most stretched.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Secure a resistance band to a low anchor point behind an incline bench set to a 45-degree angle.
- Sit on the bench with your back firmly against the pad and feet flat on the floor.
- Grasp the band with both hands using a neutral or overhand grip and bring your hands behind your head.
- Position your elbows so they are pointing forward and slightly upward, kept close to your head.
How to do it
- Exhale as you extend your arms by straightening your elbows, moving your hands toward the ceiling in a slight arc.
- Squeeze your triceps hard at the top of the movement while keeping your upper arms completely still.
- Inhale as you slowly lower the band back to the starting position, feeling a deep stretch in the triceps.
- Follow a controlled tempo of 2 seconds for the extension and 2 seconds for the return.
Form checklist
- Keep your elbows tucked in toward your ears to prevent flaring.
- Ensure only your forearms are moving; your upper arms should remain stationary.
- Keep your lower back pressed into the bench to avoid arching.
- Maintain a neutral wrist position throughout the entire range of motion.
Pro tips
- Focus on the 'stretch' at the bottom of the rep to fully engage the long head of the triceps.
- Imagine trying to push the band away from your body rather than just upward to maintain tension at the peak contraction.
Make it harder
- Pause for 2 seconds at the point of maximum extension to increase time under tension.
- Increase the resistance by scooting the bench further away from the anchor point to increase the band's pre-stretch.
Frequently asked
- What muscles does the band incline triceps extension work?
- The band incline triceps extension primarily targets the triceps, and also works the abs as secondary muscles.
- What equipment do you need for the band incline triceps extension?
- The band incline triceps extension uses resistance band.
- Is the band incline triceps extension good for beginners?
- The band incline triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.