Weight-Plate Incline Triceps Extension
Build stronger triceps with the Weight-Plate Incline Extension! A simple, effective exercise you can do with just a weight plate.
The Weight-Plate Incline Triceps Extension is a compound exercise that mainly works the triceps and shoulders, with help from the chest and back. You'll need: incline bench or weight plates.
Required Equipment
Weight-Plate Incline Triceps Extension Muscles Worked
Primary
Triceps (triceps brachii); Front Shoulder (anterior deltoid)
Secondary
Upper Chest (pectoralis major, clavicular head); Boxer Muscle (serratus anterior)
Weight-Plate Incline Triceps Extension Variations and Alternatives
How to do the Weight-Plate Incline Triceps Extension
Weighted Plate Incline Triceps Extension
A weight plate (choose a weight that is manageable for you)
Positioning:
Set the Bench: Adjust the bench to a comfortable incline (around 30-45 degrees).
Sit on the Bench: Sit on the bench and make sure your back is supported.
Grip the Plate: Hold a weight plate with both hands, ensuring your grip is secure and firm. Your hands should be placed at the edges of the plate.
Movement Instructions:
Starting Position: Raise the weight plate above your head, fully extending your arms. Your elbows should be slightly bent, and the weight plate should be positioned right above your forehead.
Lower the Plate: Slowly lower the plate behind your head by bending your elbows. Keep your elbows close to your ears without flaring them out. Lower until your forearms are parallel to the ground or you feel a stretch in your triceps.
Raise the Plate: Press the plate back to the starting position by straightening your arms. Exhale as you push the plate up. Make sure to keep your movement controlled and steady.
Repeat: Perform the desired number of repetitions, typically 8-12 for beginners. Rest and then repeat for 2-3 sets.
Tips:
Maintain a straight back against the bench to avoid strain.
Focus on isolating the triceps throughout the exercise.
Start with a lighter weight to master the form before increasing the load.
If you feel discomfort in your shoulders or elbows, reassess your form or reduce the weight.
Weight-Plate Incline Triceps Extension FAQs
What muscles does the Weight-Plate Incline Triceps Extension work?
The Weight-Plate Incline Triceps Extension mainly works the triceps and shoulders, with help from the chest and back. The main muscles are the triceps brachii and anterior deltoid.
What equipment do you need for the Weight-Plate Incline Triceps Extension?
Incline bench or weight plates.
Is the Weight-Plate Incline Triceps Extension a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Weight-Plate Incline Triceps Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Weight-Plate Incline Triceps Extension variations and alternatives?
Similar exercises include the Dumbbell Incline Triceps Extension, EZ-Bar Incline Triceps Extension, Kettlebell Incline Triceps Extension and Reverse Old School Extension.
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