10 Best Alternatives to Smith Machine Incline Tricep Extension

The Smith Machine Incline Tricep Extension is done lying on your back with a Smith machine. Ranked closest by our scoring: the Cable Incline Triceps Extension, the Smith Machine Decline Close Grip Bench Press and the EZ Barbell Incline Triceps Extension.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Smith Machine Incline Tricep Extension

Smith Machine Incline Tricep ExtensionPlay demonstration
Primary muscle
Triceps
Equipment
Smith-machine
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Shoulders

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

10 substitutes, ranked by how closely each one matches the Smith Machine Incline Tricep 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.

  1. Best match
    Cable Incline Triceps ExtensionPlay demonstration

    1. Cable Incline Triceps Extension

    85% match
    • Triceps
    • Cable
    • Intermediate
    • Isolation

    A good swap when you have a cable machine to work with, and it still works the triceps.

    How to perform this exercise
    1. Adjust the cable machine to a low pulley position.
    2. Attach a straight bar to the cable.
    3. Stand facing away from the machine with your feet shoulder-width apart.
    4. Grasp the bar with an overhand grip and extend your arms straight overhead.
    5. Lean forward slightly, keeping your back straight and core engaged.
    6. Bend your elbows and lower the bar behind your head, keeping your upper arms close to your ears.
    7. Pause for a moment, then extend your arms back to the starting position.
    8. 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 Smith Machine Incline Tricep Extension
    • Primary muscle: triceps, the same as the Smith Machine Incline Tricep Extension
    • Equipment: a cable, not a machine
    • Body position: lying on your back, the same as the Smith Machine Incline Tricep Extension
  2. Smith Machine Decline Close Grip Bench PressPlay demonstration

    2. Smith Machine Decline Close Grip Bench Press

    84% match
    • Triceps
    • Smith-machine
    • Intermediate
    • Compound

    It uses the same equipment and still works the triceps.

    How to perform this exercise
    1. Adjust the bench on the smith machine to a decline position.
    2. Lie down on the bench with your feet firmly planted 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 is just above 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
    • Primary muscle: triceps, the same as the Smith Machine Incline Tricep Extension
    • Equipment: a machine, the same as the Smith Machine Incline Tricep Extension
    • Body position: lying on your back, the same as the Smith Machine Incline Tricep Extension
  3. EZ Barbell Incline Triceps ExtensionPlay demonstration

    3. EZ Barbell Incline Triceps Extension

    83% 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
    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 Smith Machine Incline Tricep Extension
    • Primary muscle: triceps, the same as the Smith Machine Incline Tricep Extension
    • Equipment: free weights, not a machine
    • Body position: lying on your back, the same as the Smith Machine Incline Tricep Extension
    • Balance: harder to stay steady on than the Smith Machine Incline Tricep Extension
  4. Incline Barbell Triceps Extension

    4. Incline Barbell Triceps Extension

    83% match
    • Triceps
    • Barbell
    • Intermediate
    • Isolation

    A good swap when you have a barbell to work with, and it still works the triceps.

    How to perform this exercise
    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.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: incline press, the same as the Smith Machine Incline Tricep Extension
    • Primary muscle: triceps, the same as the Smith Machine Incline Tricep Extension
    • Equipment: free weights, not a machine
    • Body position: lying on your back, the same as the Smith Machine Incline Tricep Extension
    • Balance: harder to stay steady on than the Smith Machine Incline Tricep Extension
  5. Barbell Incline Close Grip Bench PressPlay demonstration

    5. Barbell Incline Close Grip Bench Press

    82% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    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 Smith Machine Incline Tricep Extension
    • Primary muscle: triceps, the same as the Smith Machine Incline Tricep Extension
    • Equipment: free weights, not a machine
    • Body position: lying on your back, the same as the Smith Machine Incline Tricep Extension
    • Balance: harder to stay steady on than the Smith Machine Incline Tricep Extension
  6. Smith Close-grip Bench PressPlay demonstration

    6. Smith Close-grip Bench Press

    81% match
    • Triceps
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height and position yourself on the bench with your feet flat on the ground.
    2. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
    3. Lower the barbell towards your chest, keeping your elbows close to your body.
    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
    • Primary muscle: triceps, the same as the Smith Machine Incline Tricep Extension
    • Equipment: a machine, the same as the Smith Machine Incline Tricep Extension
    • Body position: lying on your back, the same as the Smith Machine Incline Tricep Extension
  7. Barbell Lying Close-grip Triceps ExtensionPlay demonstration

    7. Barbell Lying Close-grip Triceps Extension

    77% match
    • Triceps
    • Barbell
    • Intermediate
    • Isolation
    How to perform this exercise
    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 Smith Machine Incline Tricep Extension
    • Equipment: free weights, not a machine
    • Body position: lying on your back, the same as the Smith Machine Incline Tricep Extension
    • Balance: harder to stay steady on than the Smith Machine Incline Tricep Extension
  8. Barbell Lying ExtensionPlay demonstration

    8. Barbell Lying Extension

    77% match
    • Triceps
    • Barbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
    2. Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
    3. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
    4. Pause for a moment, then extend your arms back up to the starting position.
    5. 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 Smith Machine Incline Tricep Extension
    • Equipment: free weights, not a machine
    • Body position: lying on your back, the same as the Smith Machine Incline Tricep Extension
    • Balance: harder to stay steady on than the Smith Machine Incline Tricep Extension
  9. EZ Bar Lying Close Grip Triceps Extension Behind HeadPlay demonstration

    9. EZ Bar Lying Close Grip Triceps Extension Behind Head

    77% match
    • Triceps
    • Ez-barbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
    2. Hold the ez barbell with a close grip, palms facing up, and extend your arms straight up over your chest.
    3. Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
    4. Pause for a moment, then extend your arms back up to the starting position.
    5. 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 Smith Machine Incline Tricep Extension
    • Equipment: free weights, not a machine
    • Body position: lying on your back, the same as the Smith Machine Incline Tricep Extension
    • Balance: harder to stay steady on than the Smith Machine Incline Tricep Extension
  10. Smith Incline Bench PressPlay demonstration

    10. Smith Incline Bench Press

    76% match
    • Pectorals
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the bench to a 30-45 degree incline.
    2. Sit on the bench with your back flat against the pad and feet firmly on the ground.
    3. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
    4. Unrack the barbell and lower it slowly towards your upper chest, keeping your elbows slightly tucked in.
    5. Pause for a moment at the bottom, then push the barbell back up to the starting position, fully extending your arms.
    6. 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 Smith Machine Incline Tricep Extension
    • Primary muscle: pectorals, not triceps
    • Equipment: a machine, the same as the Smith Machine Incline Tricep Extension
    • Body position: lying on your back, the same as the Smith Machine Incline Tricep Extension

Why You Might Need a Smith Machine Incline Tricep Extension Alternative

You may substitute the Smith Machine Incline Tricep Extension for several practical reasons: no access to a Smith machine, shoulder pain from fixed bar path, or a desire for better unilateral control. Alternatives let you adjust joint angle, load distribution, and stability demands. For example, switching to incline dumbbell extensions increases scapular mobility and forces each triceps head to work independently; cue: tuck elbows and drive only at the elbow to isolate the triceps long head. Choosing a cable variant keeps consistent tension through the range, which improves peak contraction and time under tension.

How to Choose the Right Smith Machine Incline Tricep Extension Substitute

Select a substitute based on equipment, injury history, and desired stimulus. If you lack a Smith machine but have dumbbells, pick incline dumbbell extensions and focus on keeping the upper arm stable and the elbow joint as the hinge to maximize triceps isolation. If you want constant tension, use a cable overhead extension and cue a full elbow extension with the shoulder stacked to target the long head. For strength and compound overload, use a close-grip bench press and brace the scapulae while lowering under control to recruit triceps without excessive shoulder flexion.

Smith Machine Incline Tricep Extension FAQ

What muscles does Smith Machine Incline Tricep Extension work?

It primarily targets the triceps brachii, with emphasis on the long head due to the incline position. The movement isolates elbow extension, so cue a strict elbow hinge and avoid shoulder extension to maximize triceps activation.

Can I build muscle without doing Smith Machine Incline Tricep Extension?

Yes. You can build triceps mass using comparable movements that load elbow extension, such as skull crushers, cable overhead extensions, and close-grip presses. Focus on progressive overload, strict elbow mechanics, and full range of motion to stimulate hypertrophy.

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