Are you struggling to tone and strengthen your triceps? The smith incline tricep extension might just be the exercise you’re missing in your routine. It’s not uncommon for many fitness enthusiasts to neglect their triceps while focusing on other major muscle groups like the chest and biceps. The triceps are just as important, if not more, in adding overall shape and definition to your arms. In this blog post, I’ll explain how to perform the smith incline tricep extension and why it’s a powerful exercise to add to your arsenal. Say goodbye to flabby arms and hello to toned, sculpted triceps!
Smith Machine Incline Tricep Extension Summary
- Primary Muscles: Triceps Brachii
- Secondary Muscles: None
- Equipment: Smith Machine
- Mechanics Type: Isolated
- Force: Push
- Utility: Basic
Smith Machine Incline Tricep Extension Instructions
- Position the barbell on the Smith machine at an incline angle.
- Grip the barbell with a narrow, pronated (overhand) grip.
- Extend your arms straight up while keeping your elbows tucked in close to your head.
- Lower the barbell to the back of your neck, keeping your elbows tucked in close to your head throughout the motion.
- Once the barbell touches your neck, press it back up to the starting position.
- Repeat for desired number of repetitions.
Video Tutorial
Smith Machine Incline Tricep Extension Muscles
Target (Agonist)
- Triceps Brachii
Synergists
- None
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Anterior
- Deltoid – Posterior
- Latissimus Dorsi
- Pectoralis Major – Clavicular
- Teres Major
- Wrist Flexors
Antagonist Stabilizers
- None
Benefits of Smith Machine Incline Tricep Extension
The Smith Machine Incline Tricep Extension is a great exercise to add to a strength training or fitness routine, as it specifically targets the triceps brachii muscle. This muscle is responsible for elbow extension, and is an important part of upper body strength and stability. By performing this exercise, you can increase the size and strength of your triceps, which can help you lift more weight during other exercises and improve your overall upper body strength. Additionally, this exercise can help improve your posture and reduce the risk of injury.
Tips for Performing Smith Machine Incline Tricep Extension
If you’re looking for a great way to tone and strengthen your triceps, the Smith Machine Incline Tricep Extension is an ideal exercise. It’s simple to do and can be done in the comfort of your own home or at the gym. To get the most out of this exercise, here are some helpful tips that you should keep in mind:
- Ensure you have a full range of motion when performing the exercise by starting with your arms extended and finishing with your elbows bent at a 90 degree angle. This will help maximize muscle activation and ensure the exercise is being performed correctly.
- Make sure to keep your elbows tucked in to your sides throughout the entire movement. This will allow the triceps to be fully engaged and ensure that the load is being effectively transferred through the muscle group.
- Increase the weight gradually as you build strength and endurance in the triceps. Allowing your body to slowly adapt to heavier weights will help you avoid injury and improve your results over time.
Benefits and Tips Video
Frequent Mistakes To Avoid
It is important to be mindful of the mistakes that you could make when performing the Smith Machine Incline Tricep Extension. If you don’t practice proper form, you could injure yourself or not get the most out of your exercise. To ensure that you are maximizing the benefits and avoiding any potential risks, it is essential to avoid the common mistakes listed below.
- Not using the correct weight: The Smith Machine Incline Tricep Extension should be done with a weight that is light enough to allow full range of motion and control, but heavy enough to still provide a challenge and create resistance for the triceps.
- Not locking the safety pins: Before beginning the exercise, it is important to secure the safety pins at a level that is slightly below the bottom of the lift. This will ensure that the barbell does not drop if it is released during the exercise.
- Neglecting proper form: It is important to maintain a neutral spine and keep the elbows close to the body during the exercise. If the elbows flare out during the exercise, it can put excessive strain on the shoulder joint and cause injury.
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Variations and Complementary Exercises
There are many other exercises that can be used to target the triceps in a similar manner as the Smith Machine Incline Tricep Extension. Below are some variations, complementary, and alternative exercises that can be used to work the same muscles.
Alternate Cable Triceps Extensions
Alternate Cable Triceps Extensions are a great complementary exercise to Smith Machine Incline Tricep Extensions as they target the same muscle group but in a slightly different way. This exercise uses a cable machine and a rope attachment, with the user standing perpendicular to the machine. The user then takes hold of the rope and performs a tricep extension by pushing the rope down until their elbows are straight. This exercise is great for targeting the triceps and can be used to add variety to an upper body workout. It is also ideal for those who don’t have access to a Smith Machine.
Barbell Lying Close Grip Triceps Extension
The Barbell Lying Close Grip Triceps Extension is an excellent complementary exercise to the Smith Machine Incline Tricep Extension. This exercise targets the same muscle group but from a different angle, providing a more complete workout. It is performed by lying on a flat bench and holding a barbell with a close grip. The elbows are then bent and the barbell is lowered until it is just above the forehead before being extended back up to the starting position. This exercise is great for isolating the triceps, making it an effective alternative for the Smith Machine Incline Tricep Extension.
Barbell Lying Triceps Extension
Barbell Lying Triceps Extension is an effective complementary or alternative exercise for the Smith Machine Incline Tricep Extension. This exercise works your triceps from a different angle, which helps to target different areas of the muscle group. To perform this exercise, you lie on your back with a barbell in your hands and extend your arms so that the barbell is above your head. You then slowly lower the barbell towards your forehead, pause, and then return the barbell back to its starting position. This exercise will help to build strength and definition in your triceps and can be done as part of a comprehensive arm workout.
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Barbell Standing Overhead Triceps Extension
Barbell Standing Overhead Triceps Extension is an excellent complementary exercise for Smith Machine Incline Tricep Extension. It works the same tricep muscles, but in a slightly different way. While Smith Machine Incline Tricep Extension works the triceps from a seated position, Barbell Standing Overhead Triceps Extension works them from a standing position. This variation requires greater balance and stability, as the athlete must hold the barbell overhead while performing the exercise. Additionally, it can be a great alternative exercise for those who cannot perform Smith Machine Incline Tricep Extension due to limited access to a Smith machine.
Cable Concentration Extensions
Cable Concentration Extensions are a great complementary or alternative exercise for the Smith Machine Incline Tricep Extension. This exercise is performed with a single cable and handles, by kneeling down on one knee and extending the arm towards the anchor point of the cable. The exercise allows for a full range of motion and targets the triceps from a different angle compared to the Smith Machine Incline Tricep Extension. Cable Concentration Extensions can be used to further isolate the muscle and increase the intensity of the workout, making them an ideal alternative for those looking for a more challenging triceps workout.
Cable Overhead Triceps Extension
The Cable Overhead Triceps Extension is a great alternative or complementary exercise to the Smith Machine Incline Tricep Extension. This exercise is a great way to target the triceps muscles by using a cable machine with a handle attachment, which can be held from behind the neck or from the front of the body. This exercise requires a slight arching of the back and the arms should be kept straight and slightly bent as you press down. This exercise helps to develop strength in the triceps while also improving muscular endurance, making it an ideal choice for those looking to build muscle mass.
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Opposing Complementary Exercises
To complete your workout, add in exercises that complement the exercise Smith Machine Incline Tricep Extension by using opposing muscle groups. This will help ensure that all of your muscles are getting an effective workout. Below is a list of exercises that target the opposing muscles of the triceps:
Lever Preacher Curl (Machine)
The Lever Preacher Curl (Machine) is an excellent complement to the Smith Machine Incline Tricep Extension as it targets the opposing muscle group. It is designed to isolate the bicep muscles with a curl motion and an adjustable seat that allows for the user to adjust the angle of the curl. The machine is adjustable and features a padded arm rest for added comfort. Furthermore, this machine also features a weight stack and adjustable foot plates, making it easy to adjust the resistance according to one’s strength level. This machine will help strengthen the biceps while assisting in creating balance between the triceps and biceps muscles by working the opposing muscle group.
Lying Dumbbell Supine Curl
The Lying Dumbbell Supine Curl is a great complementary exercise for the Smith Machine Incline Tricep Extension. It works the opposing muscle group, the biceps, and helps to create a balanced upper body workout. This exercise is performed by lying on your back with a dumbbell in each hand and curling the weights up towards your shoulders. This targets the bicep muscles and helps to build strength and definition. Combined with the Smith Machine Incline Tricep Extension, this exercise is an effective way to target both the triceps and biceps for a complete upper body workout.
One Arm Bicep Cable Curls
One Arm Bicep Cable Curls are an excellent complementary exercise to Smith Machine Incline Tricep Extension. This exercise targets the biceps, which are the opposing muscle group to the triceps targeted with the Smith Machine Incline Tricep Extension. By performing both exercises in the same workout session, it allows for the optimal development of both muscle groups. The One Arm Bicep Cable Curls primarily work the biceps through the use of a cable machine and can be done in a seated or standing position. This exercise helps to further develop the upper arm muscles and improve overall strength.
Pump Up Your Triceps with Smith Incline Extension!
If you are looking for an effective way to tone and strengthen your triceps, look no further than the Smith incline tricep extension. This exercise is great for hitting all three heads of the triceps and can be easily modified to suit any fitness level. By adding this exercise to your routine, you can expect to see an increase in shoulder stability and range of motion, as well as overall triceps strength. As with any exercise, proper form is key to avoiding injury and maximizing results, so be sure to seek guidance from a trained fitness professional before incorporating the Smith incline tricep extension into your workout routine.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Machine Exercises
