Arms · Bodyweight
Weighted Plate Incline Triceps Extension
How to do the weighted plate incline triceps extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie back on an incline bench holding a weight plate with both hands, arms extended over your chest. Keeping your upper arms fixed and pointing up, bend at the elbows to lower the plate toward the top of your head, then extend back up by straightening your arms. Only the forearms move.
- 1A stretch and then a strong squeeze through your triceps
- 2Your upper arms staying fixed while only the elbows bend
- 3Control on the way down toward your head
Common mistakes
- Don't let your elbows flare wide; keep them pointing up
- Avoid swinging the plate or using momentum
- Don't drop the plate toward your face; lower under control
Muscles worked
The weighted plate incline triceps extension mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the weighted plate incline triceps extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.