Weighted Plate Incline Triceps Extension

Muscles worked

Setup

1. Set an incline bench to an angle between 30 and 45 degrees.
2. Sit firmly against the backrest with your feet flat on the floor for stability.
3. Grasp a weight plate on opposite sides (3 o'clock and 9 o'clock positions) with a neutral grip.
4. Extend your arms straight up so the plate is directly above your chest/head, keeping your elbows tucked.

How to do it

1. Inhale and slowly lower the plate behind your head by bending only at the elbows, keeping your upper arms stationary and vertical.
2. Lower the weight until you feel a full stretch in your triceps, ensuring the plate does not hit the bench.
3. Exhale as you use your triceps to extend your arms back to the starting position, focusing on a powerful contraction.
4. Maintain a controlled tempo, taking 2 seconds to lower the weight and 1-2 seconds to press it back up.

Form checklist

• Keep your elbows pointing forward and tucked in; do not let them flare out to the sides.
• Ensure only your forearms move; your upper arms should remain locked in place throughout the set.
• Keep your lower back pressed firmly against the bench to prevent rib flare or spinal arching.
• Avoid using momentum or 'swinging' the plate from the shoulders.

Pro tips

• Focus on the mind-muscle connection by imagining you are trying to pull the plate apart as you extend to increase lateral head engagement.
• Pause for one second at the bottom of the rep to maximize the stretch on the long head of the triceps.
• Keep a slight bend in the elbows at the top of the movement to maintain constant tension on the muscle.

Make it harder

• Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.
• Perform '1.5 reps' by lowering the plate fully, coming halfway up, lowering again, and then extending fully to the top.

Frequently asked

What muscles does the weighted plate incline triceps extension work?

The weighted plate incline triceps extension primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the weighted plate incline triceps extension?

The weighted plate incline triceps extension uses weight plate.

Is the weighted plate incline triceps extension good for beginners?

The weighted plate incline triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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