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.

Incline Barbell Triceps Extension

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Incline Barbell Triceps Extension

The steps for the Incline Barbell Triceps Extension itself, so you can judge how close each substitute below really is.

Triceps, with forearms · Barbell · Intermediate · Isolation

  1. Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.
  2. Lie back on an incline bench set at any angle between 45-75-degrees.
  3. 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.
  4. 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.
  5. Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.
  6. Repeat for the recommended amount of repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. EZ Barbell Incline Triceps ExtensionPlay demonstration

    1. EZ Barbell Incline Triceps Extension

    95% match

    Triceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the triceps.

    • Ez-barbell
    How to perform it
    1. Set up an incline bench at a 45-degree angle.
    2. Sit on the bench with your back against the pad and hold the ez barbell with an overhand grip.
    3. Extend your arms fully overhead, keeping your elbows close to your head.
    4. Lower the barbell behind your head by bending your elbows, keeping your upper arms stationary.
    5. Pause for a moment, then extend your arms back to the starting position.
    6. 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
  2. Barbell Incline Close Grip Bench PressPlay demonstration

    2. Barbell Incline Close Grip Bench Press

    90% match

    Triceps · Intermediate · Compound

    The same equipment, taken with a close grip.

    • Barbell
    How to perform it
    1. Set up an incline bench at a 45-degree angle.
    2. Lie down on the bench with your feet flat on the ground.
    3. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
    4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
    5. Pause for a moment when the barbell touches your chest.
    6. Push the barbell back up to the starting position, fully extending your arms.
    7. 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
  4. Barbell Incline Reverse-grip PressPlay demonstration

    4. Barbell Incline Reverse-grip Press

    86% match

    Triceps · Intermediate · Compound

    The same equipment, taken with an underhand grip.

    • Barbell
    How to perform it
    1. Set up an incline bench at a 45-degree angle.
    2. Lie back on the bench and grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
    3. Unrack the barbell and lower it towards your upper chest, keeping your elbows tucked in.
    4. Pause for a moment at the bottom, then push the barbell back up to the starting position.
    5. 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
  5. Barbell Lying Close-grip Triceps ExtensionPlay demonstration

    5. Barbell Lying Close-grip Triceps Extension

    86% match

    Triceps · Intermediate · Isolation

    It uses the same equipment and still works the triceps.

    • Barbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
    2. Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.
    3. Extend your arms fully, lifting the barbell above your chest.
    4. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
    5. Pause for a moment at the bottom, then extend your arms back to the starting position.
    6. 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

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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