Incline Barbell Triceps Extension
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Description
The Incline Barbell Triceps Extension is a strength training exercise targeting the triceps brachii. It is performed on an incline bench, which emphasizes the long head of the triceps due to the angle of the arms. This exercise helps in building mass and strength in the upper arm.
How to Perform
- Set an incline bench to a 30-45 degree angle.
- Lie back on the bench with your feet flat on the floor.
- Grasp a barbell with an overhand grip, hands shoulder-width apart.
- Extend your arms straight above your chest, keeping a slight bend in your elbows.
- Lower the barbell slowly towards your forehead by bending your elbows.
- Keep your upper arms stationary and close to your head throughout the movement.
- Pause briefly when the barbell is just above your forehead.
- Press the barbell back to the starting position by extending your elbows.
- Repeat for the desired number of repetitions.
What Muscles Work
Primary Muscle:
Tips
- Ensure your elbows remain stationary and do not flare out during the movement.
- Maintain a controlled motion to prevent injury and maximize muscle engagement.
- Start with a lighter weight to perfect form before increasing resistance.
- Focus on squeezing the triceps at the top of the movement for maximum contraction.
- Keep your core engaged to maintain stability on the incline bench.
Common Mistakes
- Allowing elbows to flare out excessively, reducing triceps engagement.
- Lowering the barbell too far behind the head, causing shoulder strain.
- Using momentum to lift the barbell instead of controlled movements.
- Failing to keep the wrists straight, leading to strain and reduced control.
- Positioning the bench at too steep of an incline, shifting focus away from the triceps.
- Not fully extending the arms at the top of the movement, limiting triceps contraction.
- Arching the back excessively, compromising stability and form.
- Gripping the barbell too wide, reducing leverage and triceps activation.
Recommended Exercises
Explore exercises related to Incline Barbell Triceps Extension for triceps training and similar movement patterns.
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