# Incline Bodyweight Triceps Extension

A bodyweight triceps exercise done in an incline plank with your hands on a flat bench. You lower your forearms onto the bench and press back to straight arms, training elbow extension.

- Intermediate · Isolation
- Equipment: Flat bench
- HD video: https://media.seto.fit/exercises/incline-diamond-push-up-on-bench/video/male.mp4
- HTML: https://seto.fit/exercises/incline-bodyweight-triceps-extension/

## Muscles worked

- Triceps: 9/10
- Lower chest: 4/10
- Front delts: 4/10
- Serratus anterior: 3/10
- Lats: 3/10

## How to do the Incline Bodyweight Triceps Extension

1. Hands close together on a bench, body in an incline plank.
2. Keep your body in a straight line from head to heels.
3. Bend your elbows to lower your forearms onto the bench.
4. Press through your palms until your arms are straight.

### Full technique — 7 steps

1. Place your hands close together on a flat bench and walk your feet back into an incline plank on your toes.
2. Keep your body straight from head to heels throughout the set.
3. Tighten your stomach and squeeze your glutes so your hips do not sag.
4. Bend your elbows to lower your forearms onto the bench, keeping your hands in place.
5. Stop when your forearms rest along the bench with your elbows under your shoulders.
6. Press through your palms to straighten your elbows and return to the incline plank.
7. Keep your elbows close to your sides as you lower and press.

## Common mistakes

- Hips sagging toward the floor
- Piking hips on the press
- Turning it into a push-up
- Stopping short of full extension
- Dropping onto forearms without control

## Form cues

- Press through the palms
- Keep hands in place
- Squeeze glutes hard
- Straighten arms fully

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Machine**: [Ski Erg Triceps Extension](https://seto.fit/exercises/ski-erg-triceps-extension/), [Ski Erg Triceps Pushdown](https://seto.fit/exercises/ski-erg-triceps-pushdown/)
- **Dumbbells**: [Dumbbell Floor Skull Crusher](https://seto.fit/exercises/dumbbell-floor-skull-crusher/), [Incline Dumbbell Triceps Extension](https://seto.fit/exercises/incline-dumbbell-triceps-extension/)
- **Cable machine**: [Cable Overhead Triceps Extension (EZ Bar)](https://seto.fit/exercises/cable-overhead-triceps-extension-ez-bar/), [Cross Cable Triceps Pushdown](https://seto.fit/exercises/cross-cable-triceps-pushdown/)
- **Resistance bands**: [Resistance Band Overhead Triceps Extension](https://seto.fit/exercises/resistance-band-overhead-triceps-extension/), [Single Arm Resistance Band Triceps Pushdown](https://seto.fit/exercises/single-arm-resistance-band-triceps-pushdown/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Kneeling Bodyweight Triceps Extension](https://seto.fit/exercises/kneeling-bodyweight-triceps-extension/) — 50% of bodyweight
- Easier: [Incline Dumbbell Overhead Triceps Extension](https://seto.fit/exercises/incline-dumbbell-overhead-triceps-extension/) — Intermediate
- **This exercise: Incline Bodyweight Triceps Extension — 60% of bodyweight**
- Harder: [Bodyweight Triceps Extension](https://seto.fit/exercises/bodyweight-triceps-extension/) — 70% of bodyweight

## Quick answers

### What muscles does the Incline Bodyweight Triceps Extension work?

Primary: Triceps 9/10. Also works: Lower chest 4/10, Front delts 4/10, Serratus anterior 3/10, Lats 3/10.

### When should I do the Incline Bodyweight Triceps Extension in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Incline Bodyweight Triceps Extension?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Incline Bodyweight Triceps Extension?

Machine: Ski Erg Triceps Extension, Ski Erg Triceps Pushdown. Dumbbells: Dumbbell Floor Skull Crusher, Incline Dumbbell Triceps Extension. Cable machine: Cable Overhead Triceps Extension (EZ Bar), Cross Cable Triceps Pushdown. Resistance bands: Resistance Band Overhead Triceps Extension, Single Arm Resistance Band Triceps Pushdown.

### What is an easier version of the Incline Bodyweight Triceps Extension?

Incline Dumbbell Overhead Triceps Extension (Intermediate), Kneeling Bodyweight Triceps Extension (50% of bodyweight).

### What is a harder version of the Incline Bodyweight Triceps Extension?

Bodyweight Triceps Extension (70% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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