Prone Tricep Extension
Primary
Triceps
Secondary
Shoulders
Equipment
Dumbbell
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your triceps, the Prone Tricep Extension is a solid intermediate-level pushing movement in the isolation category. Use for unique angle and constant tricep tension.
Everything You Need to Know About the Prone Tricep Extension
The Prone Tricep Extension is a intermediate difficulty exercise that targets your Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for unique angle and constant tricep tension. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting exercise variety. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Prone Tricep Extension work?
Primary
Secondary
Stabilizers
Step-by-step: Prone Tricep Extension
- 1
Lie face down on an incline bench.
- 2
Let arms hang straight down holding dumbbells.
- 3
Keep upper arms perpendicular to the floor.
- 4
Extend elbows to raise dumbbells behind you.
- 5
Squeeze triceps hard at peak contraction.
- 6
Lower with control back to hanging position.
What are the best tips for the Prone Tricep Extension?
Gravity provides constant tension throughout movement.
Focus on full tricep contraction at top.
Use lighter weight for proper form.
Mistakes to watch for on the Prone Tricep Extension
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.
Who should do the Prone Tricep Extension?
Intermediate lifters wanting exercise variety.
How to Program the Prone Tricep Extension
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.
What are good alternatives to the Prone Tricep Extension?
Tricep Kickback
Lying Tricep Extension
Cable Kickback
Other Variations
- Single Arm Prone Extension
- Cable Prone Extension
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Prone Tricep Extension — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use appropriate weight for controlled movement.
- Keep face clear of the bench.