Exercise guide · Intermediate · Compound

Smith Machine Incline Tricep Extension: How to Do It & Muscles Worked

The smith machine incline tricep extension is an isolation exercise that targets the triceps using a smith machine and an incline bench. It involves extending the arms to work the triceps, with some involvement of the shoulders for stabilization.

Primary muscles
Triceps
Secondary muscles
Shoulders
Equipment
Smith Machine
Level · type
Intermediate · Compound
Demonstration of the smith machine incline tricep extension
Front view: muscles worked by the smith machine incline tricep extension. Primary: triceps. Secondary: shoulders.
Back view: muscles worked by the smith machine incline tricep extension. Primary: triceps. Secondary: shoulders.
Primary Secondary

How to do the smith machine incline tricep extension

  1. Step 1: Adjust the seat of the smith machine so that the bar is at shoulder height.
  2. Step 2: Sit on the bench with your back against the pad and your feet flat on the ground.
  3. Step 3: Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
  4. Step 4: Extend your arms fully, lifting the bar off the rack and holding it directly above your chest.
  5. Step 5: Lower the bar slowly towards your forehead, keeping your elbows close to your head.
  6. Step 6: Pause for a moment at the bottom, then push the bar back up to the starting position.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the smith machine incline tricep extension by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Smith Machine Incline Tricep Extension alternatives

More exercises that train the triceps as their main target:

More triceps exercises

See the best tricep exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.