Exercise guide
Kettlebell Incline Triceps Extension
- Intermediate
- Isolation
- Rep-based
- Chest
- Upper arms
- Waist
This isolation exercise targets the long head of the triceps by utilizing an incline angle to place the muscle in a deep, loaded stretch. The kettlebell's center of mass creates unique leverage that maintains constant tension throughout the extension.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set an incline bench to an angle between 30 and 45 degrees.
- Sit firmly against the backrest with your feet planted and hold a kettlebell by the horns (sides of the handle) at chest height.
- Press the kettlebell directly overhead until your arms are fully extended, keeping your wrists neutral and elbows tucked.
How to do it
- Inhale and slowly lower the kettlebell behind your head by bending only at the elbows, keeping your upper arms stationary and perpendicular to the floor.
- Lower the weight until you feel a full stretch in your triceps, ensuring your elbows do not flare outward.
- Exhale as you contract your triceps to extend your arms back to the starting position, following a controlled 3-0-1-1 tempo (3 seconds down, 1 second squeeze at the top).
Form checklist
- Keep your elbows pointing forward and tucked close to your head throughout the movement.
- Ensure your lower back remains pressed against the bench; do not arch your spine to help lift the weight.
- Keep the upper arms completely still; the movement should occur exclusively at the elbow joint.
- Maintain a firm grip on the kettlebell horns to ensure stability and wrist alignment.
Pro tips
- Focus on the mind-muscle connection during the bottom stretch phase, as this is where the long head of the triceps is most active.
- Squeeze your triceps forcefully at the top of the movement without locking out the elbows aggressively to maintain tension.
Make it harder
- Pause for 2 seconds at the bottom of the rep to eliminate elastic recoil and maximize muscle fiber recruitment.
- Perform the movement unilaterally (one arm at a time) holding the kettlebell by the handle to increase the stability challenge.
Frequently asked
- What muscles does the kettlebell incline triceps extension work?
- The kettlebell incline triceps extension primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the kettlebell incline triceps extension?
- The kettlebell incline triceps extension uses kettlebell.
- Is the kettlebell incline triceps extension good for beginners?
- The kettlebell incline triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.