Smart Workout Diary

Smith Machine Incline Tricep Extension

The Smith Machine Incline Triceps Extension is an isolation exercise performed lying on an incline bench beneath a Smith machine bar. It primarily trains the triceps through elbow extension, while the fixed bar path can help provide stability. It supports triceps strength and muscle development for pressing movements.

Demonstration

Smith Machine Incline Tricep Extension — demonstration 1
Smith Machine Incline Tricep Extension — demonstration 2

Instructions

  1. Set an incline bench under the Smith machine bar and adjust the bar to a reachable height. Set the safety stops just below the lowest position you can control.
  2. Lie face up with your upper back and head supported, feet planted firmly, and take an overhand grip about shoulder width on the bar.
  3. Unrack the bar and hold it above your forehead with arms nearly straight. Keep your elbows pointed upward and relatively narrow.
  4. Lower slowly by bending only the elbows, bringing the bar toward your forehead or just behind it without letting the elbows flare widely.
  5. Extend your elbows to press the bar back to the start, squeezing the triceps without forcefully locking the elbows. Re-rack the bar securely after the set.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength, Bench
Difficulty
Intermediate

Technique tips

  1. Use a light load first to establish a pain-free, controlled path before adding weight.
  2. Keep the upper arms mostly still; excessive shoulder movement shifts work away from the triceps.
  3. Lower under control and use the safety stops or a spotter when training close to fatigue.
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