EZ Barbell Incline Triceps Extension
Target your triceps with the EZ Barbell Incline Triceps Extension. This isolation exercise effectively builds upper arm strength and definition.
Description
A strength exercise that targets the triceps by extending the arms while lying on an incline bench with an EZ barbell.
How to Do EZ Barbell Incline Triceps Extension
- 1Setup
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.
- 2Setup
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
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
Continue lowering until your forearms are close to touching your biceps, feeling a deep stretch in your triceps.
- 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
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.
Variations
Barbell Seated Overhead Triceps Extension
Strengthen your triceps with the Barbell Seated Overhead Triceps Extension. This isolation exercise targets all three heads of the triceps for sculpted
EZ Barbell Seated Triceps Extension
Target the triceps with EZ Barbell Seated Triceps Extensions. Extend your arms overhead to build strong, defined upper arms effectively and safely.
EZ Barbell Decline Triceps Extension
Target your triceps with the EZ Barbell Decline Triceps Extension. This isolation exercise effectively builds muscle by extending the EZ bar from a
Dumbbell Incline Triceps Extension
Target and sculpt your triceps with the Dumbbell Incline Triceps Extension. This isolation exercise effectively builds upper arm strength and definition.
Related Exercises
EZ-Bar Drag Bicep Curl
Master the EZ-Bar Drag Bicep Curl to sculpt strong, defined biceps. This unique curl variation keeps the bar close, maximizing bicep tension throughout
EZ Bar Standing French Press
Sculpt strong triceps with the EZ Bar Standing French Press. This effective overhead extension targets all three heads of the triceps for impressive arm
Dumbbell Seated Bench Extension
Strengthen your triceps with the Dumbbell Seated Bench Extension. This isolation exercise effectively targets all three heads of the triceps brachii for
Dumbbell Lying Alternate Extension
Sculpt and strengthen your triceps with the dumbbell lying alternate extension. This isolation exercise targets all three heads for impressive arm
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track EZ Barbell Incline Triceps Extension in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free