EZ Barbell Incline Triceps Extension

Description

How to Do EZ Barbell Incline Triceps Extension

1. 1
   Setup

   Lie supine on an incline bench set to a 30-45 degree angle, gripping an EZ barbell with an overhand, shoulder-width grip, palms facing your feet.

2. 2
   Setup

   Extend your arms straight up, positioning the bar directly over your chest with a slight bend in your elbows; ensure your feet are flat on the floor for stability.

3. 3

   Inhale and slowly lower the EZ barbell by flexing only your elbows, allowing the bar to descend in an arc towards the crown of your head, keeping your upper arms stationary.

4. 4

   Continue lowering until your forearms are close to touching your biceps, feeling a deep stretch in your triceps.

5. 5

   Exhale and powerfully extend your elbows, using your triceps to push the bar back up to the starting position, maintaining control throughout the movement.

6. 6

   Fully extend your arms without locking your elbows at the top, ensuring constant tension on the triceps before repeating the movement.

Tips

• Keep your elbows tucked in and pointed forward throughout the movement to maximize triceps engagement and reduce shoulder strain.
• Control the eccentric (lowering) phase for 2-3 seconds to increase time under tension and promote muscle growth.
• Aim for a full, but not locked, extension at the top of the movement to achieve a complete triceps contraction.
• Visualize moving the bar in an arc over your head, not directly towards your face, to maintain tension on the triceps and protect your forehead.

Common Mistakes

• ×Flaring your elbows out wide shifts tension away from the triceps and onto the shoulders; keep your elbows tucked in and pointing forward.
• ×Using momentum from your shoulders or back to lift the weight reduces triceps activation; control the movement using only your triceps.
• ×Failing to lower the bar sufficiently or fully extend at the top limits triceps development; ensure a full, controlled range of motion.