Incline Triceps Press - Instructions, Variations & Alternatives

Muscles involved

• Triceps

• Deltoids
• Pectorals

Also known as

• Incline Close Grip Chest Press

How to perform

Incline Triceps Press - Starting position

Incline Triceps Press - Muscle Under Tension

1. Set up & Starting position (seated or standing with cable machine)
   Set a bench around 30 degrees incline, sit and lean back. Grab the weights and place your arms straight out over your chest with a neutral grip (hands parallel, palms facing each other) shoulder width apart. Retract scapula and tuck your shoulders down and back.

2. Eccentric phase
   Bend your arms, keeping your elbows close to your chest, and lower the weights towards your chest.

3. Isometric hold (optional) - Pause at the bottom and breathe in deeply.

4. Concentric phase
   Exhale as you straighten your arms. Concentrate on the triceps contraction and return to the starting position with your arms extended over your chest. Repeat.

With a bench inclination of more than 45 degrees, the exercise involves more strain on the shoulders.

Exercise Alternatives

• Triceps Press
• Triceps Push Up
• Decline Triceps Push Up
• Pike Push Up
• Close grip Shoulder Press