Smith Machine Incline Tricep Extension - Straight Variation

tricepsupper armssmith machine

Learn how to do the Smith Machine Incline Tricep Extension - Straight Variation with proper form and technique. This smith machine exercise primarily targets your Triceps, with secondary emphasis on Shoulders.

How to Do the Smith Machine Incline Tricep Extension - Straight Variation

Follow these steps to perform the Smith Machine Incline Tricep Extension - Straight Variation with correct form:

  1. 1Adjust the seat of the smith machine so that the bar is at shoulder height.
  2. 2Sit on the bench with your back against the pad and your feet flat on the ground.
  3. 3Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
  4. 4Extend your arms fully, lifting the bar off the rack and holding it directly above your chest. Focus on straight movement.
  5. 5Lower the bar slowly towards your forehead, keeping your elbows close to your head.
  6. 6Pause for a moment at the bottom, then push the bar back up to the starting position.
  7. 7Repeat for the desired number of repetitions.

Smith Machine Incline Tricep Extension - Straight Variation Muscles Worked

Primary

triceps

Secondary

shoulders

Exercise Details

Equipment
smith machine
Body Part
upper arms
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Smith Machine Incline Tricep Extension - Straight Variation?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Smith Machine Incline Tricep Extension - Straight Variation work?

The Smith Machine Incline Tricep Extension - Straight Variation primarily targets your Triceps. Secondary muscles worked include Shoulders. This makes it an effective exercise for developing your upper arms.

What equipment do I need for the Smith Machine Incline Tricep Extension - Straight Variation?

The Smith Machine Incline Tricep Extension - Straight Variation requires smith machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Smith Machine Incline Tricep Extension - Straight Variation with proper form?

Start by Adjust the seat of the smith machine so that the bar is at shoulder height. Sit on the bench with your back against the pad and your feet flat on the ground. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Smith Machine Incline Tricep Extension - Straight Variation?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

What are the best sets and reps for the Smith Machine Incline Tricep Extension - Straight Variation?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Smith Machine Incline Tricep Extension - Straight Variation best for?

The Smith Machine Incline Tricep Extension - Straight Variation fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.

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