Exercise guide
Smith Machine Incline Tricep Extension
- Intermediate
- Isolation
- Rep-based
- Upper arms
- Waist
This exercise isolates the triceps, specifically targeting the long head by placing it in a stretched position due to the incline angle. The Smith machine's fixed path provides stability, allowing for intense focus on the eccentric phase and maximum muscle fiber recruitment.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place an incline bench set to a 30-45 degree angle inside the Smith machine.
- Position the bench so the bar is directly over your forehead when you are lying down.
- Lie back on the bench and grasp the bar with a shoulder-width, overhand grip.
- Unhook the bar and extend your arms fully, slightly angling them back toward your head to keep constant tension on the triceps.
How to do it
- Inhale and slowly lower the bar toward the top of your head by bending only at the elbows, keeping your upper arms stationary.
- Lower the bar until your elbows are at a 90-degree angle or slightly more to feel a deep stretch in the triceps.
- Exhale and drive the bar back to the starting position by extending your elbows, focusing on the squeeze at the top.
- Maintain a controlled tempo, taking 3 seconds to lower the weight and 1 second to press it back up.
Form checklist
- Keep your elbows tucked in and pointing forward; do not let them flare out to the sides.
- Ensure only your forearms are moving; your upper arms should remain fixed throughout the set.
- Keep your lower back pressed firmly against the bench to avoid arching.
- Stop just short of a full lockout at the top to maintain continuous tension on the triceps.
Pro tips
- Think about 'pulling' the bar apart slightly with your hands to better engage the lateral head of the triceps.
- Focus on the stretch at the bottom of the movement, as the incline position is specifically designed to challenge the triceps in their lengthened state.
Make it harder
- Pause for 2 seconds at the bottom of each rep to eliminate momentum and increase time under tension in the stretched position.
- Set the safety pins at the bottom of your range of motion to perform 'dead-stop' extensions, forcing the muscle to work harder from a standstill.
Frequently asked
- What muscles does the smith machine incline tricep extension work?
- The smith machine incline tricep extension primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the smith machine incline tricep extension?
- The smith machine incline tricep extension uses smith machine.
- Is the smith machine incline tricep extension good for beginners?
- The smith machine incline tricep extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.