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Smith Machine Incline Tricep Extension animation

How to do the Smith Machine Incline Tricep Extension

TricepsSmith MachineBeginner

The Smith Machine incline tricep extension locks you into a fixed bar path, letting you train your triceps through a long range of motion with total focus on muscle rather than balance. Master this movement and you will build the kind of arm thickness that shows from every angle.

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Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Set the bench to a 30 to 45 degree incline, position the bar overhead at arm's length, and unrack with a shoulder-width overhand grip
  2. Lower the bar in a controlled arc toward your forehead by hinging only at the elbows, keeping your upper arms vertical and still
  3. Pause briefly at the bottom when you feel a deep stretch in the triceps, then press the bar back to full lockout along the same arc
  4. Re-rack deliberately after your final rep rather than rushing, keeping tension on the muscle until the set is fully complete

Common mistakes

  • Allowing the elbows to flare wide as the bar descends reduces tricep tension and stresses the joints, so actively squeeze your elbows inward throughout every rep
  • Using the shoulders to assist the press turns this into a partial chest movement, so isolate by keeping your upper arms locked perpendicular to the floor at all times
  • Rushing the eccentric phase wastes your best muscle-building stimulus, so take at least two seconds to lower the bar under full control on every rep

Pro tip — On each rep, think about pushing your elbows forward slightly toward the ceiling rather than just straightening your arms, this subtle cue activates the long head of the tricep more completely and drives greater overall mass development.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Triceps exercises

Barbell Close Grip Bench PressBarbell Close Grip Bench PressBarbell Decline Close Grip To Skull PressBarbell Decline Close Grip To Skull PressBarbell Incline Reverse Grip PressBarbell Incline Reverse Grip PressBarbell Lying Close Grip PressBarbell Lying Close Grip PressBarbell Lying Close Grip Triceps ExtensionBarbell Lying Close Grip Triceps ExtensionBarbell Lying ExtensionBarbell Lying Extension
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