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Smith Machine Incline Tricep Extension
Smith machine incline tricep extension isolates the triceps using a fixed bar path on an incline bench to build arm strength and hypertrophy with added stability.
About Exercise
Equipment
Smith Machine, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Lats
Accessory Muscles
Forearms, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Anterior Delts
Lats
3/10Forearms
2/10Flexors
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Position an incline bench at 30-45 degrees under the Smith machine bar. Lie back with feet flat, grip the bar slightly narrower than shoulder-width overhand.
- Unrack the bar by rotating wrists and extend arms straight up.
- Bend elbows to lower bar toward forehead, keeping upper arms stationary.
- Pause briefly at the bottom for a triceps stretch.
- Extend arms to push bar back up using triceps.
- Stop short of elbow lockout to maintain tension.
- Rerack the bar after completing reps.
Coaching Tips
Form Cues
- Elbows tucked to sides
- Upper arms stationary
- Control the descent
- Squeeze triceps at top
- Avoid arching back
Breathing
Inhale as you lower the bar, exhale as you extend your arms.
Tempo
3-1-1
Range of Motion
Lower bar to forehead or slightly behind head until elbows are at 90 degrees; extend arms until nearly straight without locking elbows.
Safety
Safety Notes
- Start with light weight to master form
- Avoid excessive back arch
- Do not lower bar beyond forehead if shoulder strain occurs
- Consult doctor for elbow or shoulder pain
Spotting
Spotter can assist by standing at head end to help rerack or catch bar if needed, though Smith machine safeties reduce necessity.
Common Mistakes
- Flaring elbows outward
- Jerking the weight up
- Locking elbows at top
- Using momentum instead of triceps
When to Avoid
- Acute elbow tendonitis
- Shoulder impingement
- Recent upper arm injury
Flexibility Needed
- Shoulder flexion to 150 degrees
- Wrist extension for grip
Build Up First
- Basic elbow extension competency
- Familiarity with Smith machine unracking
Also known as
Incline Smith Tricep Extension, Smith Incline Skull Crusher
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