The dumbbell incline tricep extension is an upper arm exercise targeting the tricep, performed on an incline bench with dumbbells. It also engages the shoulders as secondary muscles.
Also Works
Shoulders
How to Perform
1
Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
2
Slowly lie back on the bench, keeping the dumbbells close to your chest.
3
Once you are fully lying down, extend your arms straight up towards the ceiling, keeping your elbows slightly bent.
4
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Lie back on an incline bench and extend the dumbbells overhead with palms facing each other.
•Lower the dumbbells by bending at the elbows, bringing them beside your head while keeping your upper arms stationary.
•The incline position adds a stretch to the long head of the triceps that a flat bench doesn't provide.
Common Mistakes
•Letting the elbows flare out wide, which reduces the stretch on the tricep long head.
•Lowering the dumbbells too far behind the head, which puts excessive stress on the shoulder joint.
•Moving the upper arms during the extension instead of keeping them fixed perpendicular to the floor.