Decline EZ Bar Triceps Extension

A triceps isolation movement using an EZ bar on a decline bench, emphasizing the triceps with reduced wrist strain.

Instructions

1. Secure your legs at the decline bench and slowly lay back on it.
2. Using a close grip (slightly less than shoulder width), lift the EZ bar from the rack.
3. Hold it straight over you with your arms locked and elbows in, perpendicular to the floor. Have a spotter assist.
4. This is your starting position. Keep your upper arms stationary throughout.
5. As you breathe in, lower the bar by moving your forearms in a semicircular motion toward your forehead.
6. Lower until you feel a stretch in your triceps, just touching your forehead.
7. Breathe in as you perform this lowering portion.
8. Lift the bar back to the starting position by extending your elbows and contracting your triceps.

Tips

• The EZ bar’s angled grip reduces wrist strain compared to straight bars.
• Keep upper arms perpendicular to the floor; they should not move during the exercise.
• Use a controlled tempo, taking 2-3 seconds to lower and 1-2 seconds to press.
• The decline position provides a unique range of motion for maximum triceps engagement.