Incline EZ-Bar Triceps Extension
Overview
Bodybuilders, strength trainees, and athletes often use it to build arm definition, muscular endurance, and pressing strength.
How to do it
- 1
Setup and Starting Position
- Adjust the incline bench to a 30 to 45-degree angle.
- Lie on the bench and place your feet flat on the floor.
- Grip an EZ-bar overhand, with your hands a little closer than shoulder-width apart.
- Raise your arms over your chest and keep a slight bend in your elbows.
- 2
Execution
- Bend your elbows to lower the bar behind your head, and keep the upper arms fixed.
- Continue lowering until your elbows are fully bent and you feel a stretch in your triceps.
- Drive the bar back to the start, fully straightening your arms without locking out the elbows.
- Complete 3 to 4 sets of 8 to 12 reps with controlled motion.
Form tips & common mistakes
; do not let them flare outward.
rather than toward your forehead for better muscle activation.
to maintain control and avoid strain.
to prevent unnecessary stress.
to stabilize your upper body during the movement.
Benefits
Targets the Long Head of the Triceps: The incline position stretches the long head, maximizing its engagement for better muscle development.
Enhances Arm Strength and Size: This movement builds triceps mass and strength, improving performance in pressing exercises like the bench press and overhead press.
Increases Range of Motion: The inclined angle allows for a deeper stretch and stronger contraction, leading to greater muscle activation.
Reduces Wrist and Elbow Strain: The EZ-bar grip is more ergonomic than a straight bar, minimizing discomfort in the wrists and elbows.
Improves Stability and Control: The controlled movement helps improve overall upper body coordination and strength.
Muscles worked
Triceps Brachii
