Smith Machine Incline Tricep Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Smith Machine
Fitness Level
Beginner
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Smith Machine Incline Tricep Extension is a highly effective isolation exercise targeting the triceps, ideal for building strength and muscle definition in the back of the upper arm. Performed on an incline bench set under a Smith machine, it allows for a controlled range of motion, making it a safer option for those seeking stability compared to free weights. With no secondary muscle engagement, the movement focuses solely on the triceps, making it a great choice for targeted hypertrophy. The fixed bar path of the Smith machine helps maintain proper form, minimizing strain on other joints and muscles while maximizing tricep activation.
How to Perform
Adjust an incline bench to an angle between 30 and 45 degrees and position it so the top end is directly beneath the Smith machine bar. Ensure the bench is secure and stable.
Add the desired weight plates to the Smith machine, ensuring the weight is evenly distributed and securely locked.
Sit on the incline bench and lie back, keeping your back and shoulders pressed against the pad. Place your feet flat on the floor for stability.
Grip the barbell with an underhand grip (palms facing up) slightly closer than shoulder-width apart. Adjust your hand placement for comfort and tricep engagement.
Lift the bar off the machine’s safety hooks and fully extend your arms above your chest. This is your starting position. Keep your wrists straight to avoid strain.
While keeping your elbows stationary and close to your body, slowly lower the bar in a controlled motion towards your forehead or just above your head. Focus on engaging your triceps throughout the descent.
Pause briefly at the bottom of the movement, feeling a stretch in your triceps.
Push the bar back to the starting position by extending your arms, stopping just before locking your elbows to maintain tension on the triceps.
Perform the exercise for your desired number of repetitions, maintaining proper form throughout to avoid injury and maximize effectiveness.
Tips
Begin by setting up the bench and bar placement without adding weight to the bar. Perform a few practice reps to ensure the positioning is comfortable and aligned for proper form.
During the exercise, keep your elbows stationary and avoid letting them flare outward as you lower the bar. This helps maintain tension on the triceps and prevents engaging other muscles.
At the top of each repetition, fully extend your arms and focus on contracting your triceps for maximum muscle activation.
How Not to Perform
Avoid Arching Your Back
Keep your back firmly pressed against the incline bench to prevent unnecessary strain on your spine. Arching your back can shift the focus away from your triceps and increase the risk of injury.
Do Not Let Your Elbows Flare Out
Keep your elbows fixed and close to your body throughout the movement. Flaring them out shifts the tension to other muscles, such as the shoulders, reducing tricep activation.
Don’t Use Momentum
Lower and lift the bar in a controlled manner. Avoid swinging or jerking the bar, as this reduces the effectiveness of the exercise and increases the chance of injury.
Don’t Lock Out Your Elbows
At the top of the movement, avoid fully locking your elbows. This keeps constant tension on the triceps and prevents joint stress.
Avoid Excessive Weight
Use a manageable weight that allows you to perform the exercise with proper form. Too much weight can compromise your technique and increase the risk of muscle strain or injury.
Do Not Lower the Bar Too Quickly
Lower the bar slowly to maintain control and tension on the triceps. Letting the bar drop quickly reduces effectiveness and risks overloading your joints.
Keep Your Wrists Straight
Avoid bending your wrists backward or forward while holding the bar. This can strain your wrists and detract from proper tricep engagement.
Don’t Skip a Proper Warm-Up
Ensure your triceps and elbows are properly warmed up before starting the exercise. Skipping a warm-up increases the risk of injury.
Avoid Improper Bench Angle
Make sure the bench is set at the correct incline (30-45 degrees). A bench that is too steep or too flat will change the angle of the movement and reduce tricep isolation.
Don’t Overlook Breathing
Avoid holding your breath during the exercise. Inhale as you lower the bar and exhale as you push it back up to maintain steady breathing and core stability.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
