EZ Bar Overhead Triceps Extension

What is EZ Bar Overhead Triceps Extension:

The EZ Bar Overhead Triceps Extension is an isolation exercise that targets the triceps brachii through shoulder‑flexed‑elbow extension. Executed with an EZ bar held overhead, the position places the long head of the triceps in a lengthened state, while training emphasis falls on the medial and lateral heads. The cambered grip reduces wrist strain compared to a straight bar, making it a preferred choice for lifters with limited wrist flexibility.

Key Benefits:

  • Size and Strength: Targets the triceps, promoting muscle growth and strength improvement.
  • Joint Stability: Enhances elbow and shoulder stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves elbow extension strength and overall fitness, translating to improved performance in daily activities and sports.

Variations:

  • EZ Bar Overhead Triceps Extension: Performed standing or seated with an EZ bar held overhead, the cambered grip reduces wrist strain.
  • Lying EZ Bar Overhead Triceps Extension: Done lying on a flat bench, bringing the bar behind the head to bias the medial and short heads while minimizing shoulder involvement.
  • Barbell Skullcrusher: Uses a straight bar instead of an EZ bar, increasing wrist extension demand while maintaining elbow‑extension focus, with the bar path lowered toward the skull.
  • Dumbbell Triceps Kickback: Performed bent‑over with one or two dumbbells, extending the elbow until the arm is parallel to the torso.

How to perform EZ Bar Overhead Triceps Extensions:

  • Starting Position: Grasp an EZ bar with a narrow or medium grip, palms facing forward. Press the bar overhead until your arms are fully extended, elbows close to your head, and biceps by your ears. Engage your core and keep your spine neutral.
  • Execution: Bend your elbows to lower the bar in an arc behind your head while keeping your upper arms stationary. Descend until you feel a stretch in your triceps, then extend the elbows to return the bar to the starting position without locking out forcefully.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position before iniating the exercise and at the bottom position before initiating the concentric phase.
  • Exhale: Exhale at the top/starting position.
  • Shallow Breaths: Avoid holding your breath for too long, and inhale/exhale throughout the movement as necessary.
  • Foot Placement & Setup: Lie flat on a bench with feet planted firmly on the floor. Grip the EZ bar on the angled handles with a pronated or semi‑pronated grip. Start with arms extended above your chest, elbows close to your head.
  • Grip Consistency: Maintain a firm but not overly tight grip. Use the EZ bar’s angled grips to reduce wrist strain compared to a straight bar.
  • Posture & Alignment: Keep your head, upper back, and glutes in contact with the bench throughout the movement. Avoid lifting your hips or arching your lower back excessively.
  • Arm Path & Elbow Position: Keep elbows pointing forward (not flared outward). Lower the bar in a controlled arc toward your forehead or just behind your head.
  • Core Engagement: Brace your core lightly to maintain stability on the bench and resist unwanted torso movement.
  • Avoid Excessive Bouncing: Control the descent and ascent — do not let the bar drop quickly.
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    Additional Information:

    Ways to make it easier:

    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - a partner or spotter
    • Decreasing the Weight

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Increasing the Weight