Primary
Triceps
Secondary
Shoulders
Equipment
Dumbbell
Difficulty
Intermediate
Type
Push
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Prone tricep extensions are performed face-down on an incline bench, creating a unique gravity angle that provides constant tension throughout the movement. This position eliminates any ability to use momentum and forces pure tricep contraction. The exercise works all three heads but particularly emphasizes the contraction phase.
When to use it
Use for unique angle and constant tricep tension.
Who it's for
Intermediate lifters wanting exercise variety.
Set an incline bench at 45 degrees and lie face-down with arms hanging straight below your shoulders. Hold dumbbells with palms facing each other and extend your elbows to push them back behind you. Squeeze hard at the top where gravity pulls hardest, then lower with control.
Also targets: Shoulders
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Lie face down on an incline bench.
Let arms hang straight down holding dumbbells.
Keep upper arms perpendicular to the floor.
Extend elbows to raise dumbbells behind you.
Squeeze triceps hard at peak contraction.
Lower with control back to hanging position.
Gravity provides constant tension throughout movement.
Focus on full tricep contraction at top.
Use lighter weight for proper form.
Use prone extensions as a finishing movement when you want constant tension and strict form. They work well after pushdowns or skull crushers. The face-down position prevents cheating entirely, making these excellent for lifters who struggle to maintain form on other tricep exercises.
Swinging dumbbells using momentum.
Bouncing or using momentum during the Prone Tricep Extension takes work away from your Triceps and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not achieving full elbow extension.
Letting your elbows drift wide during the Prone Tricep Extension shifts load onto your shoulder joint instead of your Triceps. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Letting upper arms move during exercise.
During any pressing movement like the Prone Tricep Extension, this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Intermediate lifters wanting exercise variety.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps. Rest 60 seconds.
MySetPlan places Prone Tricep Extension inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
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Prone Tricep Extension
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Frequently Asked Questions About the Prone Tricep Extension
The Prone Tricep Extension primarily targets the Triceps, making it an effective exercise for triceps development. Secondary muscles worked during the Prone Tricep Extension include Rear deltoid, providing additional training stimulus. Stabilizer muscles engaged include Core, Shoulders.
The Prone Tricep Extension is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting exercise variety. Focus on proper technique and consider starting with easier variations.
For the Prone Tricep Extension, the recommended approach depends on your goals. 3 sets of 10-12 reps. Rest 60 seconds. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 12-15 reps.
Yes, the Prone Tricep Extension can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting triceps.
Good alternatives to the Prone Tricep Extension include: Tricep Kickback, Lying Tricep Extension, Cable Kickback. These exercises target similar muscle groups as the Prone Tricep Extension and can be used as substitutes based on your equipment availability, gym setup, or training preferences.