10 Best Incline Barbell Triceps Extension Alternatives for Home & Gym
The Incline Barbell Triceps Extension is done lying on your back with a barbell. Ranked closest by our scoring: the EZ Barbell Incline Triceps Extension, the Barbell Incline Close Grip Bench Press and the EZ Bar French Press On Exercise Ball.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Incline Barbell Triceps Extension
- Primary muscle
- Triceps
- Equipment
- Barbell
- Difficulty
- Intermediate
- Type
- Isolation
Secondary muscles: Forearms
How to perform Incline Barbell Triceps Extension
- Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.
- Lie back on an incline bench set at any angle between 45-75-degrees.
- Bring the bar overhead with your arms extended and elbows in. The arms should be in line with the torso above the head. This will be your starting position.
- Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Inhale as you perform this movement. Tip: Keep your upper arms stationary and close to your head at all times. Only the forearms should move.
- Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.
- Repeat for the recommended amount of repetitions.
Ranked Incline Barbell Triceps Extension Alternatives
10 substitutes, ranked by how closely each one matches the Incline Barbell Triceps Extension on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match - Triceps
- Ez-barbell
- Intermediate
- Isolation
A good swap when you have an EZ bar to work with, and it still works the triceps.
How to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your back against the pad and hold the ez barbell with an overhand grip.
- Extend your arms fully overhead, keeping your elbows close to your head.
- Lower the barbell behind your head by bending your elbows, keeping your upper arms stationary.
- Pause for a moment, then extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: incline press, the same as the Incline Barbell Triceps Extension
- Primary muscle: triceps, the same as the Incline Barbell Triceps Extension
- Equipment: free weights, the same as the Incline Barbell Triceps Extension
- Body position: lying on your back, the same as the Incline Barbell Triceps Extension
- Triceps
- Barbell
- Intermediate
- Compound
The same equipment, taken with a close grip.
How to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Lie down on the bench with your feet flat on the ground.
- Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: incline press, the same as the Incline Barbell Triceps Extension
- Primary muscle: triceps, the same as the Incline Barbell Triceps Extension
- Equipment: free weights, the same as the Incline Barbell Triceps Extension
- Body position: lying on your back, the same as the Incline Barbell Triceps Extension
- Triceps
- Ez-barbell
- Intermediate
- Isolation
How to perform this exercise
- Sit on an exercise ball and hold an EZ barbell with an overhand grip.
- Extend your arms straight up, keeping your elbows close to your head.
- Slowly lower the barbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Incline Barbell Triceps Extension
- Equipment: free weights, the same as the Incline Barbell Triceps Extension
- Body position: lying on your back, the same as the Incline Barbell Triceps Extension
- Balance: harder to stay steady on than the Incline Barbell Triceps Extension
- Triceps
- Barbell
- Intermediate
- Compound
The same equipment, taken with an underhand grip.
How to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Lie back on the bench and grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
- Unrack the barbell and lower it towards your upper chest, keeping your elbows tucked in.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: incline press, the same as the Incline Barbell Triceps Extension
- Primary muscle: triceps, the same as the Incline Barbell Triceps Extension
- Equipment: free weights, the same as the Incline Barbell Triceps Extension
- Body position: lying on your back, the same as the Incline Barbell Triceps Extension
- Triceps
- Barbell
- Intermediate
- Isolation
It uses the same equipment and still works the triceps.
How to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.
- Extend your arms fully, lifting the barbell above your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment at the bottom, then extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Incline Barbell Triceps Extension
- Equipment: free weights, the same as the Incline Barbell Triceps Extension
- Body position: lying on your back, the same as the Incline Barbell Triceps Extension
6. Barbell Lying Extension
86% match- Triceps
- Barbell
- Intermediate
- Isolation
How to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Incline Barbell Triceps Extension
- Equipment: free weights, the same as the Incline Barbell Triceps Extension
- Body position: lying on your back, the same as the Incline Barbell Triceps Extension
- Triceps
- Ez-barbell
- Intermediate
- Isolation
How to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the ez barbell with a close grip, palms facing up, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Incline Barbell Triceps Extension
- Equipment: free weights, the same as the Incline Barbell Triceps Extension
- Body position: lying on your back, the same as the Incline Barbell Triceps Extension
8. Cable Incline Triceps Extension
84% match- Triceps
- Cable
- Intermediate
- Isolation
How to perform this exercise
- Adjust the cable machine to a low pulley position.
- Attach a straight bar to the cable.
- Stand facing away from the machine with your feet shoulder-width apart.
- Grasp the bar with an overhand grip and extend your arms straight overhead.
- Lean forward slightly, keeping your back straight and core engaged.
- Bend your elbows and lower the bar behind your head, keeping your upper arms close to your ears.
- Pause for a moment, then extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: incline press, the same as the Incline Barbell Triceps Extension
- Primary muscle: triceps, the same as the Incline Barbell Triceps Extension
- Equipment: a cable, not free weights
- Body position: lying on your back, the same as the Incline Barbell Triceps Extension
- Balance: easier to stay steady on than the Incline Barbell Triceps Extension
- Triceps
- Smith-machine
- Intermediate
- Isolation
How to perform this exercise
- 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.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: incline press, the same as the Incline Barbell Triceps Extension
- Primary muscle: triceps, the same as the Incline Barbell Triceps Extension
- Equipment: a machine, not free weights
- Body position: lying on your back, the same as the Incline Barbell Triceps Extension
- Balance: easier to stay steady on than the Incline Barbell Triceps Extension
10. Barbell Lying Close-grip Press
81% match- Triceps
- Barbell
- Intermediate
- Compound
How to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, the same as the Incline Barbell Triceps Extension
- Equipment: free weights, the same as the Incline Barbell Triceps Extension
- Body position: lying on your back, the same as the Incline Barbell Triceps Extension
Why You Might Need an Incline Barbell Triceps Extension Alternative
You might substitute this exercise because of shoulder pain on the incline, no barbell available, wrist discomfort, or a need for unilateral work to fix imbalances. When selecting a replacement, preserve the elbow-extension moment and the long head stretch; for example, choose overhead variants to reproduce shoulder flexion. Technique cue: control the eccentric phase and avoid flaring elbows to reduce tendon strain. Biomechanically, alternatives change the moment arm and long vs. lateral/medial head emphasis, so pick movements that replicate the targeted length-tension relationship if your goal is hypertrophy or rehabilitative loading.
How to Choose the Right Incline Barbell Triceps Extension Substitute
Decide based on equipment, joint tolerance, and which triceps head you want to emphasize. If you want long head bias, choose overhead extensions that place the shoulder in flexion; if you need heavier load with stability, use close-grip presses to increase elbow extension torque. Technique cue: keep upper arm position fixed and move only at the elbow to isolate the triceps. Also consider unilateral variants for strength asymmetries, cable options for constant tension, and grip/handle choice to reduce wrist or elbow compression while matching the original exercise's biomechanics.
Incline Barbell Triceps Extension FAQ
What muscles does Incline Barbell Triceps Extension work?
It primarily targets the triceps, the long, lateral, and medial heads, with extra long-head stretch due to shoulder flexion on the incline. Technique cue: perform controlled elbow extension with the upper arm fixed to maximize posterior-lateral triceps activation while minimizing deltoid involvement.
Can I build muscle without doing Incline Barbell Triceps Extension?
Yes, you can achieve similar hypertrophy by matching the movement pattern, loading, and range of motion with alternatives like close-grip presses, overhead extensions, and dips. Technique cue: use progressive overload and slow eccentrics while keeping the upper arm stable to ensure targeted triceps activation and continual adaptation.
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