Exercise guide
EZ Barbell Incline Triceps Extension
- Intermediate
- Isolation
- Rep-based
- Chest
- Upper arms
- Waist
The incline position places the triceps, particularly the long head, under a significant stretch compared to flat variations, maximizing muscle fiber recruitment and overhead stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set an adjustable bench to a 30 to 45-degree incline.
- Grasp the EZ bar on the inner curved grips with an overhand (pronated) grip.
- Sit on the bench, lie back, and extend the bar directly above your chest with your arms straight.
How to do it
- Inhale and slowly lower the bar toward the top of your head by bending only at the elbows, keeping your upper arms stationary.
- Lower the weight until your forearms move past parallel or you feel a deep stretch in the triceps.
- Exhale and contract your triceps to extend your arms back to the starting position.
- Maintain a controlled tempo, taking roughly 3 seconds to lower the weight and 1 second to press it back up.
Form checklist
- Keep your elbows tucked in and pointing forward; do not let them flare out to the sides.
- Ensure your upper arms remain fixed at a slight backward angle to maintain constant tension.
- Keep your lower back pressed into the bench to avoid arching.
- Move only at the elbow joint; avoid swinging the shoulders to move the weight.
Pro tips
- To emphasize the long head even more, start with your arms angled slightly back toward your head rather than perfectly vertical.
- Focus on the mind-muscle connection by imagining you are pushing the bar away from your face using only your forearms as levers.
Make it harder
- Add a 2-second pause at the bottom of the movement to maximize the weighted stretch.
- Implement a '1.5 rep' style where you go all the way down, halfway up, back down, and then all the way up.
Frequently asked
- What muscles does the ez barbell incline triceps extension work?
- The ez barbell incline triceps extension primarily targets the triceps, and also works the abs, deltoids, and obliques as secondary muscles.
- What equipment do you need for the ez barbell incline triceps extension?
- The ez barbell incline triceps extension uses ez barbell.
- Is the ez barbell incline triceps extension good for beginners?
- The ez barbell incline triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.