Weighted Plate Incline Triceps Extension - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Weighted Plate Incline Triceps Extension

Step by step instructions, muscle activation and variants for the Weighted Plate Incline Triceps Extension.

MediumTriceps

About this exercise

The weighted plate incline triceps extension is an isolation exercise targeting the triceps, performed lying on an incline bench. Holding a weight plate overhead and lowering it behind the head emphasizes the long head of the triceps through a full range of motion, with the incline increasing the stretch at the bottom.

How to Perform

  • Set an adjustable bench to a 30–45 degree incline and lie back on it with your head at the top
  • Hold a weight plate with both hands, gripping the rim on either side, and press it directly above your chest
  • Keeping your upper arms vertical and elbows pointing upward, bend at the elbows and lower the plate behind your head
  • Lower until your forearms are roughly parallel to the bench or you feel a strong stretch in the triceps
  • Extend your elbows to press the plate back to the starting position
  • Keep your upper arms stationary and avoid flaring the elbows outward
  • Complete all reps in a controlled manner

Muscle Activation

Primary
Triceps
Secondary
Front shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Weighted Plate Incline Triceps Extension

The Weighted Plate Incline Triceps Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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