Smith Machine Incline Tricep Extension

Also known as: smith machine machine incline tricep extension

Advanced

Triceps

Smith Machine

Skip the guesswork: Smith Machine Incline Tricep Extension leans on a guided vertical bar path for lockout strength and arm thickness.

How to do Smith Machine Incline Tricep Extension

Adjust the seat of the smith machine so that the bar is at shoulder height.
Sit on the bench with your back against the pad and your feet flat on the ground.
Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
Extend your arms fully, lifting the bar off the rack and holding it directly above your chest.
Lower the bar slowly towards your forehead, keeping your elbows close to your head.
Pause for a moment at the bottom, then push the bar back up to the starting position.
Repeat for the desired number of repetitions.

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Smith Machine Incline Tricep Extension Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. The fixed path lets you push closer to failure safely.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Add load in small steps since the bar is stable.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Set the safety catches so you can train hard alone.

Common Smith Machine Incline Tricep Extension Mistakes

Standing in a spot that fights the fixed bar path

Set your feet so the bar tracks straight over the joint you are loading.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Easier and Harder Than Smith Machine Incline Tricep Extension

Easier progression

Weighted Three Bench Dips

Swap Smith Machine Incline Tricep Extension For

Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster)

Ski Ergometer

One Arm Dip

Smith Machine Incline Tricep Extension — Frequently Asked Questions

How do you do the Smith Machine Incline Tricep Extension?

Adjust the seat of the smith machine so that the bar is at shoulder height. Sit on the bench with your back against the pad and your feet flat on the ground. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Smith Machine Incline Tricep Extension work?

The Smith Machine Incline Tricep Extension primarily targets the triceps. It is classified as a arms exercise and is performed with a Smith machine.

How many sets and reps of the Smith Machine Incline Tricep Extension should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add load in small steps since the bar is stable. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Smith Machine Incline Tricep Extension good for beginners?

Not usually. The Smith Machine Incline Tricep Extension is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Smith Machine Incline Tricep Extension?

Try the Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster), Ski Ergometer or the One Arm Dip. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Smith Machine Incline Tricep Extension the same as the smith machine machine incline tricep extension?

Yes. The Smith Machine Incline Tricep Extension is also commonly called the smith machine machine incline tricep extension. Different gyms and training programs label it differently, but "smith machine machine incline tricep extension" refer to this same movement.