Exercise
Ez Bar Lying Triceps Extension
The EZ Bar Lying Triceps Extension targets the back of the upper arms using a controlled lowering and pressing motion while lying on a bench.
Ez Bar Lying Triceps Extension
The EZ Bar Lying Triceps Extension is a strength exercise performed on a flat bench where the weight is lowered toward the head and pressed back up by extending the arms. It is useful for building arm strength and size, especially when you want focused work on the triceps without involving much of the rest of the body.
You should feel the effort mainly in the back of your upper arms, with light tension around the elbows. Keep your upper arms steady, move only through the elbows, lower the bar under control, and use a smooth, even tempo through a comfortable range of motion.
This exercise fits well into upper-body or arm-focused workouts as a main or accessory movement. To make it easier, reduce the weight or shorten the lowering range, and to make it harder, slow down the lowering phase while keeping the same strict form.
How to Perform the Ez Bar Lying Triceps Extension
- Lie on a flat bench with your feet planted firmly on the ground and grasp the EZ bar with an overhand grip, hands positioned at shoulder-width apart.
- Extend your arms toward the ceiling, positioning the bar directly above your chest with your elbows locked out.
- Keeping your upper arms stationary and perpendicular to the floor, slowly bend your elbows to lower the bar toward your forehead while inhaling.
- Allow your forearms to move through a full range of motion until the bar is just above your forehead, maintaining tight elbows that point toward the ceiling.
- Pause briefly at the bottom position, ensuring tension remains in your triceps and your wrists stay neutral.
- Press the weight back up by extending your elbows while exhaling, focusing on contracting your triceps muscles.
- Maintain a stable core and keep your shoulders pressed against the bench throughout the entire movement to prevent arching your back.
- Repeat for the desired number of repetitions, maintaining control especially during the lowering phase to maximize triceps engagement.
Important information
- Keep your elbows pointed toward the ceiling throughout the entire movement to maintain proper form and target the triceps effectively.
- Don't allow your elbows to flare outward or move forward during the exercise as this reduces triceps activation and increases shoulder strain.
- Choose an appropriate weight that allows you to maintain strict form — using too heavy a load often leads to recruiting the shoulders and compromising technique.
- If you experience elbow pain, consider modifying your grip width or switching to a variation that places less stress on the joint.
FAQ - Ez Bar Lying Triceps Extension
This exercise primarily targets all three heads of the triceps brachii (long, lateral, and medial heads), with particular emphasis on the long head due to the overhead position. You'll also experience minor engagement of the anterior deltoids and core muscles for stabilization.
The three most critical errors are allowing the hips to sag (losing the pike position), shoulders rolling forward (compromising joint safety), and excessive body wobbling due to poor core bracing. Focus on maintaining a straight line from hands to hips, keeping shoulders packed away from ears, and engaging your core throughout the movement.
If you're experiencing elbow discomfort, try using a lighter weight, limiting the range of motion to avoid full extension, or switching to a cable variation which provides more consistent tension. You might also benefit from using a closer grip on the EZ bar, which can reduce stress on the elbow joints.
Most intermediate lifters benefit from performing this exercise 1-2 times per week as part of a comprehensive triceps training program. Allow 48-72 hours of recovery between sessions targeting the same muscle group for optimal growth and to prevent overtraining.
As you build proficiency, you can increase difficulty by adding light resistance bands, extending the time under tension during each phase of the movement, or incorporating brief isometric holds at end ranges. Always prioritize quality of movement over intensity when progressing this exercise.
Ez Bar Lying Triceps Extension
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