Exercise
Ez Bar Lying Triceps Extension
How to Perform - 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.
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The EZ Bar Lying Triceps Extension stands as a cornerstone movement for anyone serious about developing impressive triceps definition and strength. This intermediate-level exercise has earned its place in countless bodybuilding and strength training programs due to its remarkable effectiveness at isolating the triceps brachii (the three-headed muscle) that comprises roughly two-thirds of your upper arm mass. What makes this exercise particularly valuable is how it places the triceps under tension throughout the entire range of motion while minimizing stress on the wrists thanks to the angled grip of the EZ bar. The lying position creates a stable foundation that allows lifters to focus entirely on the controlled extension and contraction of the triceps without compensatory movements from other muscle groups.
For bodybuilders, the EZ Bar Lying Triceps Extension delivers that coveted horseshoe appearance by targeting all three heads of the triceps. The overhead position particularly emphasizes the long head (the largest of the three) which is crucial for maximizing arm thickness when viewed from the side. Regular implementation of this movement contributes significantly to balanced arm development and improved pushing strength. Strength athletes appreciate this exercise for its carryover to pressing movements like the bench press and overhead press. By strengthening the triceps in their fully extended position, you're effectively addressing a common sticking point in many compound lifts.
The isolated nature of this movement allows for targeted development that can help break through plateaus in your primary lifts. While relatively straightforward compared to complex compound movements, mastering the EZ Bar Lying Triceps Extension requires attention to proper form and weight selection. Many intermediate lifters find this exercise particularly beneficial when incorporated into the latter portion of their training sessions, after compound movements have pre-fatigued the larger muscle groups, allowing for more focused work on the triceps.
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.
