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§ L · Exercises · TricepsUpdated

Dumbbell Incline Triceps Extension

This exercise builds your triceps, improving pressing strength for lifts like the bench press and everyday pushing tasks.

Base exercise: Dumbbell Standing French Press
All triceps exercises
Muscle group
Equipment
Exercise type
Isolation
Technique
Moderate technique

Muscles worked

§ 01 · Muscles
Primary muscle
Triceps

How to perform

§ 02 · Steps
  1. 01

    Sit on an incline bench with your back against the backrest and your feet firmly on the floor, and brace your core.

  2. 02

    Hold a dumbbell in each hand and raise them overhead with your arms almost straight.

  3. 03

    Lower the dumbbells behind your head under control by bending only at the elbows, keeping your upper arms stationary.

  4. 04

    Press the dumbbells back up by extending your elbows, and squeeze your triceps at the top without letting your elbows flare out.

Beginner's guide

§ 03 · Guide
What it works

This exercise builds your triceps, improving pressing strength for lifts like the bench press and everyday pushing tasks.

What it should feel like

You should feel it in your triceps. It should not be felt mainly in your lower back, shoulders, or hands.

Most common mistake

A common mistake is letting the elbows flare and the upper arms move. Keep your elbows close and your upper arms as still as possible.

How to get started at the gym

§ 04 · SisuLift

Dumbbell Incline Triceps Extension is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play

Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT

SisuLift app workout view

Tips

§ 05 · Tips

Keep your elbows close and your upper arms stationary to keep the movement focused on your triceps. Choose a weight that allows a full range of motion without your lower back lifting off the bench.

The incline bench places the long head of the triceps under a greater stretch, making this an effective isolation extension.

More exercises: Triceps

§ 06 · Same muscles

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