EZ Bar Lying Close Grip Triceps Extension Behind Head
Strengthen your triceps with the EZ Bar Lying Close Grip Triceps Extension. Lie on a bench, lower the bar behind your head, and extend for sculpted arms.
Description
A challenging triceps exercise where the person lies down with an EZ bar, extends its arms toward the ceiling, lowers the bar behind the head, and then extends the arms again.
How to Do EZ Bar Lying Close Grip Triceps Extension Behind Head
- 1Setup
Lie supine on a flat bench with your feet flat on the floor for stability. Ensure your head, upper back, and glutes are in contact with the bench.
- 2Setup
Grip an EZ bar with a close, pronated grip (palms facing away), approximately shoulder-width apart. Extend your arms straight up, holding the bar directly over your chest.
- 3
Inhale and slowly lower the EZ bar by flexing your elbows, allowing the bar to descend in an arc behind your head. Keep your upper arms (humerus) relatively stationary and elbows pointing forward.
- 4
Continue lowering until your forearms are close to your biceps and you feel a deep stretch in your triceps, ensuring your elbows remain stable.
- 5
Exhale and powerfully extend your elbows, contracting your triceps to return the bar to the starting position directly over your chest. Focus on a controlled, deliberate movement.
Tips
- Maintain elbow position: Keep your elbows pointing forward and relatively fixed throughout the movement to maximize triceps isolation and minimize shoulder strain.
- Control the negative: Slowly lower the weight to enhance muscle activation and effectively stretch the triceps, avoiding a quick drop.
- Full range of motion: Ensure you lower the bar far enough behind your head to get a deep stretch in the triceps before extending, but without compromising shoulder comfort.
- Engage your core: Lightly brace your core to prevent your lower back from arching excessively off the bench, maintaining a stable base for the exercise.
Common Mistakes
- ×Flaring elbows out: Avoid letting your elbows flare out to the sides; keep them tucked in and pointing forward to maintain tension on the triceps and protect your shoulder joints.
- ×Using too much weight: Do not use a weight that forces you to use momentum or excessive shoulder movement; select a weight that allows for strict form and full triceps contraction.
- ×Shortening range of motion: Don't stop the movement short; fully extend your elbows at the top and lower the bar behind your head for a complete stretch and contraction.
Variations
Barbell Lying Close grip Triceps Extension
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EZ Barbell Decline Triceps Extension
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