It works your triceps, but also your shoulders and core muscles.

You do this exercise on an incline bench. This lets you move your arms further than a regular triceps extension.

The bigger range of motion helps you build bigger and more defined triceps muscles.

Adding this exercise to your workouts makes your arms stronger overall.

It improves the tone of your arm muscles, making them look firmer.

Stronger triceps can help you do better in sports and other activities.

Better Tricep Shape: It helps shape and tone your upper arms, giving them a more defined look.

Greater Movement: Doing the exercise on an incline lets you stretch and use your triceps more fully.

Shoulder Safety: It works your shoulder muscles too, which helps keep your shoulders safe and stable.

Stronger Core: You need to use your core muscles to keep your body steady during the exercise, making your core stronger.

Improved Posture: Strengthening your core and shoulders can improve your overall posture and body balance.

Choose your weight: Pick a kettlebell that's challenging but allows you to do the exercise correctly. Don't pick one that's too heavy!

Lie down: Lay on the bench with your back flat against it and your feet flat on the floor. Make sure you're stable.

Hold the kettlebell: Grab the kettlebell with both hands, holding the handle firmly. Raise your arms straight up over your head.

Lower it down: Slowly bend your elbows, bringing the kettlebell down behind your head. Stop when your forearms are pointing towards the floor.

Push it back up: Straighten your arms by pushing with your hands, bringing the kettlebell back to the starting position above your head.

Repeat: Do this movement as many times as you planned, making sure to control the kettlebell throughout each repetition.

Important tip: Keep your elbows close to your head the whole time. This helps you use your triceps more and protects your shoulders from getting hurt.

EZ Barbell Incline Triceps Extension: This uses a special bar that's easier on your wrists and shoulders. The incline helps stretch your triceps more, which is good for building muscle.

Cable Rope Incline Triceps Extension: Using a cable machine keeps your triceps working hard the whole time. This is great for building strength and keeping your elbows healthy.

Resistance Band Incline Triceps Extension: Bands are easy to use anywhere. They let you control the movement, which helps build muscle safely.

All three exercises work your triceps, but they feel a little different. Try them all to see which one you like best and which one helps you build the most muscle.

Remember to listen to your body and stop if you feel any pain. It's always a good idea to talk to a doctor or trainer before starting a new workout.

Dumbbell Decline Triceps Extensions: Lie on a decline bench (head lower than feet). Hold dumbbells, extend your arms straight up, then lower them behind your head. This exercise stretches your triceps more and might be easier on your shoulders.

Cable Rope Incline Triceps Extensions: Use a cable machine with a rope attachment. Adjust the machine to an incline. Pull the rope down to your forehead, squeezing your triceps at the bottom. The cable keeps your muscles working the whole time.

Resistance Band Incline Triceps Extensions: Attach a resistance band to a high point (like a sturdy door frame). Lie on an incline bench. Pull the band down to your forehead, squeezing your triceps. Resistance bands are easy to use at home or in the gym.

These exercises all work your triceps in different ways. Try them all to find your favorites and keep your workouts interesting!

Keep your elbows tucked in: Your elbows should stay close to your sides throughout the exercise. Letting them flare out makes the exercise less effective and could hurt your shoulders.

Start with lighter weights: Don't try to lift too much weight right away. It's better to use a weight you can control perfectly and focus on good form. You can always increase the weight later as you get stronger.

Keep your back straight: Maintain a flat back and don't arch your spine. Engage your core muscles (your stomach muscles) to help support your back and prevent injury.

Use an incline bench or surface: The incline helps to isolate the triceps muscles and reduces strain on other parts of your body. Make sure the incline isn't too steep for your comfort and ability.

To do them safely and effectively, avoid these common mistakes:

Mistake 1: Using too much weight. Start light to learn the correct form. Gradually increase the weight as you get stronger. This prevents injury and ensures you're using proper technique, focusing on muscle engagement rather than just lifting heavy.

Mistake 2: Not controlling the movement. Lower the kettlebell slowly and steadily. Don't just let it drop. A controlled movement helps you feel the triceps working and prevents strain. It also improves your mind-muscle connection.

Mistake 3: Arching your back. Keep your back straight and your core engaged throughout the exercise. This protects your spine and ensures proper posture. Imagine a straight line from your head to your hips.

Mistake 4: Using bad posture. Sit or stand with your back straight and core engaged. Don't slouch. Good posture helps you target the triceps effectively and prevents injuries. It ensures your body is properly aligned and supports the weight.

Mistake 5: Not focusing on your triceps. Really concentrate on squeezing your triceps at the top of the movement. This helps you build more muscle. Feeling the muscle working makes the exercise more effective.

By avoiding these mistakes, you'll get better results and avoid injuries. Start slowly and focus on good form. You'll build stronger, more toned arms!